Sour Dough Bread (1 Medium Slice (4 3/4 Inches X 4 Inches X 1/2 Inches)) and Egg (Whole) (1 Large)

Reduce the sourdough portion (for example, have one smaller slice) and keep the eggs as the main part of the meal.

Choose a denser, higher-fiber sourdough made with whole-grain rye or whole wheat, and avoid sweetened or very airy loaves.

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

Include healthy fats with the meal, such as avocado, olives, or a small serving of nuts or seeds, rather than adding jam, honey, or other sweet spreads.

Avoid drinking juice, sweetened coffee, or sugary beverages with breakfast; choose water, unsweetened tea, or black coffee instead.

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