White Bread (1 Slice) and Egg Omelet or Scrambled Egg (Fat Added in Cooking) (1 Large Egg)

Reduce the white-bread portion or use one smaller slice; keep the omelet or scrambled eggs as the main part of the meal.

Replace white bread with a dense rye sourdough or pumpernickel-style bread, ideally one with intact grains and no added sugar.

Add non-starchy vegetables to the eggs, such as spinach, mushrooms, peppers, tomatoes, or zucchini, to increase meal volume and fiber.

Add avocado or a small serving of nuts or seeds alongside the meal rather than adding more bread.

Use a modest amount of olive oil, avocado oil, or butter for cooking; avoid sweet sauces, ketchup with added sugar, or sweetened spreads.

Eat the eggs and vegetables first, then the bread, and take a 10–20 minute easy walk after eating if practical.