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

Reduce the brown bread serving to one thin slice and avoid adding sweet spreads, jam, honey, or sweetened sauces.

Keep the whole egg, and add non-starchy vegetables such as spinach, tomato, mushrooms, cucumber, or leafy salad to increase fiber and volume.

Add a small portion of avocado, walnuts, almonds, or chia seeds alongside the meal to slow digestion and improve fullness.

Replace some or all of the bread with lentils or chickpeas, such as an egg-and-lentil salad or egg with hummus and vegetables.

Choose a dense 100% rye or pumpernickel-style loaf with visible whole grains rather than soft, finely milled brown bread.

Take a 10–20 minute easy walk after eating, especially when bread is included in the meal.