German Bread with Butter (1 Slice) and Egg Omelet (1 Large)

Reduce the portion of German bread, or choose a denser whole-grain rye or pumpernickel-style bread instead of refined bread.

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

Eat the omelet and vegetables before the bread, and avoid eating the bread by itself.

Replace part of the bread with avocado, a small handful of nuts, or seeds alongside the omelet.

Use butter sparingly and avoid sweet spreads, jam, honey, or sweetened drinks with the meal.

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