Brown Bread (Britannia) (1 Serving) and Fried Egg (1 Large)

Reduce the brown-bread portion to one thin slice, and avoid adding sweet spreads or sugary drinks with the meal.

Choose dense, intact-grain pumpernickel or true sourdough rye bread instead of soft or finely milled brown bread; check serving size and nutrition labels.

Add fiber-rich sides such as avocado, lentils, chickpeas, or non-starchy vegetables like spinach, tomatoes, mushrooms, or peppers.

Keep the fried egg but use minimal oil; pair it with vegetables rather than a second slice of bread.

Add a small portion of nuts or seeds, such as almonds, walnuts, chia, or flaxseed, to help make the meal more filling.

Take a 10–20 minute easy walk after eating, if appropriate for your health and mobility.