Egg Omelet or Scrambled Egg with Vegetables (1 Large Egg) and Sour Dough Bread (1 Medium Slice (4 3/4 Inches X 4 Inches X 1/2 Inches))

Reduce the sourdough portion—for example, have one small slice instead of two—and avoid adding jam, honey, or sweet sauces.

Eat the omelet or scrambled eggs and vegetables before the bread; include plenty of leafy greens, broccoli, mushrooms, or peppers.

Add a source of fat and protein to the meal, such as avocado, cheese, plain Greek yogurt, or nuts, while keeping added sugars out.

If replacing the bread, choose a small portion of dense 100% pumpernickel or whole-rye bread rather than soft or refined bread.

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

Track portions and your response: try reducing bread, increasing non-starchy vegetables, or changing meal timing one variable at a time.