Egg Omelet or Scrambled Egg (1 Egg, Ns As To Size) and Multigrain Bread (1 Regular Slice)

Keep the omelet or scrambled eggs, but reduce the multigrain bread portion to one thin slice; choose a dense, seed-rich whole-grain bread rather than soft or sweetened bread.

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

Include a small serving of avocado, olives, or nuts such as almonds or walnuts with the meal for additional fiber and healthy fats.

Avoid jam, honey, sweet sauces, ketchup with added sugar, fruit juice, and sweetened coffee or tea alongside breakfast; use herbs, salsa without added sugar, or plain yogurt-based sauces instead.

Eat the eggs and vegetables first, then have the bread last, and avoid eating the bread alone.

Take a gentle 10–20 minute walk after the meal, if safe and appropriate for you, to help reduce the post-meal rise.