Scrambled Egg (2 Eggs) and Brown Bread (1 Regular Slice)

Reduce the brown-bread portion (for example, have one slice instead of two) and keep the scrambled egg portion the same.

Choose a dense, high-fibre wholegrain or seed-based bread rather than soft brown bread; check that it is low in available carbohydrate per slice.

Add non-starchy vegetables to the meal, such as spinach, mushrooms, tomatoes, or peppers, alongside the eggs.

Include avocado with the eggs or on the bread to slow the meal’s carbohydrate absorption.

Avoid sweet spreads, ketchup, sweetened drinks, and fruit juice with this meal; choose water, unsweetened tea, or coffee instead.

Eat the eggs and vegetables first, then the bread, and take a 10–15 minute walk after eating if appropriate for you.