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

Reduce the portion of brown bread to one small slice and keep the poached egg for protein.

Choose dense, seeded whole-grain or sourdough bread rather than soft brown bread; check portions because “brown” bread can still raise glucose quickly.

Add high-fibre, non-starchy vegetables such as spinach, tomatoes, cucumber, mushrooms, or avocado alongside the egg and bread.

Include a small serving of unsweetened Greek yogurt or a handful of nuts such as almonds or walnuts to slow digestion and improve fullness.

Avoid sweet spreads, jam, honey, fruit juice, or sweetened drinks with this meal; use olive oil, herbs, or unsweetened nut butter instead.

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