Toasted Multigrain Bread (1 Regular Slice) and Boiled Egg (1 Large)

Choose a denser, higher-fibre multigrain bread with intact seeds and whole kernels, and keep the serving to one slice.

Pair the toast with avocado, egg, or a thin layer of natural peanut or almond butter rather than sweet spreads.

Add non-starchy vegetables such as spinach, tomato, cucumber, or mushrooms alongside the meal to increase fibre and volume.

Have the egg and other protein/fibre foods first, then eat the toast last.

Avoid over-toasting the bread and avoid adding honey, jam, sweet sauces, or sweetened drinks.

Take a 10–15 minute easy walk after eating, if appropriate for you.