Egg (Whole) (1 Large) and Multigrain Bread (1 Regular Slice)

Keep the bread portion to one slice and add more egg, rather than adding a second slice.

Choose a dense, high-fiber pumpernickel or true sourdough whole-grain bread instead of lighter multigrain loaves.

Add non-starchy vegetables such as spinach, tomatoes, mushrooms, or peppers to the eggs or as a side.

Include avocado or a small serving of nuts or seeds with the meal to slow digestion.

Avoid sweet spreads, jam, honey, sweetened coffee drinks, or fruit juice alongside the bread.

Take a 10–15 minute easy walk after eating, if appropriate for you.