Bread (100 G) and Fried Egg (1 Large)

Choose a smaller portion of bread and prefer dense whole-grain or sourdough bread over white bread.

Pair the bread and fried egg with non-starchy vegetables such as spinach, tomatoes, mushrooms, or avocado to slow absorption.

Add fiber-rich sides such as chickpeas, lentils, or black beans in a modest portion instead of adding more bread.

Use minimal oil for the egg and avoid sugary sauces, ketchup, sweet spreads, or sweetened drinks with the meal.

Eat the egg and vegetables first, then the bread, and eat slowly.

Take a 10–20 minute easy walk after eating, if safe and appropriate for you.