Brown Bread (1 Regular Slice) and Boiled Egg (1 Large)

Reduce the brown-bread portion to one small slice and keep the boiled egg for protein.

Choose dense 100% rye or pumpernickel bread instead of standard brown bread, and avoid sweetened or refined-flour brown loaves.

Add fiber-rich non-starchy vegetables such as spinach, tomatoes, cucumber, or bell peppers to the meal.

Include a small serving of healthy fat, such as avocado, nuts, or seeds, alongside the bread and egg.

Eat the egg and vegetables before the bread, and eat slowly rather than having the bread first.

Take a 10–20 minute easy walk after the meal to help blunt the rise.