Egg and toast (1 piece)

Choose a smaller portion of toast, or replace it with dense pumpernickel or 100% rye bread.

Keep the egg and add non-starchy vegetables such as spinach, mushrooms, tomatoes, or avocado.

Add a fiber-rich side such as lentils, chickpeas, or beans rather than a second slice of toast.

Have the meal after a short walk or include a 10–15 minute walk afterward.

Avoid sweet spreads, juice, and sugary coffee drinks with the meal; use avocado, hummus, or nut butter instead.

Pair the toast with protein and healthy fat, such as an extra egg, plain Greek yogurt, or a small handful of nuts.