Whole Wheat Bread (1 Regular Slice) and Egg Omelet or Scrambled Egg (1 Large Egg)

Choose a smaller portion of whole-wheat bread—such as one thin slice—and avoid adding jam, honey, or sweet spreads.

Make the omelet or scrambled eggs larger with non-starchy vegetables such as spinach, mushrooms, bell peppers, tomatoes, or zucchini.

Eat the eggs and vegetables before the bread, and take your time eating rather than finishing the meal quickly.

Add a small amount of avocado, olives, cheese, or unsweetened Greek yogurt to increase fullness and slow digestion.

Pair the meal with water, unsweetened tea, or coffee without sugar instead of juice, sweetened coffee, or soda.

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