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

Replace table sugar in coffee with stevia or monk-fruit sweetener; use a smaller amount of unsweetened milk or choose unsweetened soy milk.

Keep the omelet or scrambled eggs, and add non-starchy vegetables such as spinach, mushrooms, peppers, tomatoes, or zucchini for more fiber and volume.

Swap multigrain bread for a dense 100% rye sourdough or pumpernickel slice, and limit the portion to one slice.

Add healthy fat and protein to the toast, such as avocado, natural peanut butter with no added sugar, or a small amount of cheese.

Eat the eggs and vegetables before the bread and coffee, rather than starting with the bread or sweetened drink.

Take a 10–20 minute easy walk after the meal to help reduce the post-meal rise.