French or Vienna Bread (Includes Sourdough) (1 Slice, Medium (4 Inches X 2 1/2 Inches X 1 3/4 Inches)) and Egg Omelet (1 Large)

Reduce the bread portion first (for example, have half your usual serving) and avoid adding sweet spreads, juice, or sugary drinks alongside it.

Choose a dense 100% rye pumpernickel bread instead of French, Vienna, or sourdough bread; check that it is made primarily from whole rye rather than refined wheat flour.

Build the omelet with plenty of non-starchy vegetables such as spinach, mushrooms, peppers, zucchini, or tomatoes, and include avocado on the side for extra fiber and fat.

Add a small serving of lentils or chickpeas to the meal and correspondingly reduce the bread; their fiber can blunt the post-meal rise.

Eat the omelet, vegetables, and any legumes before eating the bread, rather than starting the meal with bread.

Take a 10–20 minute easy walk soon after eating, if this is safe and appropriate for you.