Egg Sandwich (1 serving(s))

Choose an open-faced egg sandwich on one slice of dense whole-grain or sourdough bread instead of a large white roll or croissant.

Add non-starchy vegetables such as spinach, tomato, arugula, cucumber, or avocado to increase fiber and slow digestion.

Use a smaller portion of bread and increase the egg filling; add an extra egg white or another egg if it fits your nutrition needs.

Avoid sweet spreads, ketchup, honey mustard, and sugary coffee drinks alongside the sandwich; use mustard, herbs, pepper, or hot sauce instead.

Pair the sandwich with plain Greek yogurt, nuts, or a small serving of berries rather than hash browns, chips, juice, or fruit pastries.

Take a 10–20 minute easy walk soon after eating to help reduce the post-meal rise.