Tea with Milk and Sugar (1 Teacup (6 Fl Oz)), Toasted White Bread (1 Slice) and Egg Omelet (1 Large)

Remove or sharply reduce the sugar in tea; use stevia or monk-fruit sweetener instead.

Replace toasted white bread with dense pumpernickel or true whole-grain sourdough bread, and keep the portion to one slice.

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

Keep the omelet protein-rich by using eggs with vegetables and a modest amount of cheese, rather than adding processed meats or sweet sauces.

Drink the tea with unsweetened milk and avoid sweetened creamers or flavored syrups.

Take a 10–15 minute easy walk after breakfast to help reduce the post-meal rise.