Brown Bread (1 Regular Slice), Coffee with Milk and Sugar (1 Coffee Cup (6 Fl Oz)) and Egg Omelet (1 Large)

Replace the brown bread with a small slice of dense 100% rye pumpernickel or sourdough rye bread.

Skip added sugar in coffee; use cinnamon, vanilla, or a non-caloric sweetener if needed.

Have the omelet and non-starchy vegetables such as spinach, mushrooms, peppers, or tomatoes before eating the bread.

Keep the bread portion to one small slice and avoid adding jam, honey, or sweet spreads.

Use a modest amount of milk in coffee and choose unsweetened milk rather than flavored or sweetened creamers.

Take a 10–15 minute easy walk after the meal to help reduce the post-meal rise.