Egg Bread (1 Slice (5 Inches X 3 Inches X 1/2 Inches)) and Tea with Milk and Sugar (1 Teacup (6 Fl Oz))

Use a smaller portion of egg bread and choose a dense whole-grain, sourdough, or pumpernickel-style bread with no added sugar.

Keep the eggs, but add non-starchy vegetables such as spinach, tomatoes, mushrooms, or peppers to increase fiber and fullness.

Replace sugar in tea with cinnamon, vanilla, or a non-caloric sweetener; reduce the amount gradually if needed.

Use unsweetened milk or a smaller amount of milk in tea, and avoid sweetened condensed milk or flavored creamers.

Eat the eggs and vegetables before the bread, and avoid having the bread on an empty stomach.

Take a 10–20 minute easy walk after the meal, if safe for you.