Boiled Egg (1 Large) and Toasted White Bread (1 Slice)

Replace the white toast with a small slice of dense pumpernickel or 100% rye bread, and keep the portion modest.

Eat the egg with fiber-rich vegetables such as spinach, tomatoes, cucumber, or broccoli before or alongside the bread.

Add a fat source such as avocado, olives, or a small handful of nuts to slow digestion and reduce the rise.

Choose lentils, chickpeas, or beans as a side instead of bread when practical.

Avoid eating the bread alone; pair it with the egg and vegetables, and eat slowly.

Take a 10–20 minute easy walk after the meal if appropriate for you.