Breakfast Sandwich (1 Sandwich)

Choose a smaller breakfast sandwich and prioritize eggs, tofu, turkey, or other protein over extra bread, hash browns, or sweet sauces.

Use dense whole-grain or pumpernickel bread instead of a large white roll, croissant, biscuit, or English muffin.

Add avocado, spinach, tomato, or other non-starchy vegetables to increase fiber and make the meal more filling.

Skip sugary coffee drinks, juice, and sweetened tea; choose water, unsweetened coffee, or unsweetened tea instead.

Eat the protein and vegetables first, then the bread portion, and avoid adding jam, honey, or ketchup-heavy sauces.

Take a 10–20 minute easy walk after eating to help reduce the post-meal rise.