Egg Bread Roll (1 Roll)

Use a smaller bread portion or make the roll open-faced, while keeping the egg filling generous.

Choose dense pumpernickel or 100% whole-grain rye bread instead of a soft white roll.

Add non-starchy vegetables such as spinach, tomato, cucumber, or peppers to increase fiber and volume.

Include avocado or a small amount of olive-oil-based spread with the egg to slow digestion.

Avoid sweet sauces, ketchup, honey mustard, and sugary drinks alongside the meal; use mustard, herbs, or hot sauce instead.

Eat the roll after a protein- and vegetable-rich starter, and take a 10–15 minute easy walk afterward if appropriate for you.