Egg (Whole) (1 Medium) and Whole Wheat Bread (1 Regular Slice)

Keep the egg, but reduce the bread portion to one thin slice or make it open-faced instead of using two slices.

Pair the meal with avocado, leafy greens, cucumber, tomatoes, or other non-starchy vegetables to add fiber and volume.

Choose a dense, high-fiber seeded bread with minimal added sugar, and compare serving sizes on the label.

Add a small serving of nuts or seeds, such as almonds, walnuts, chia, or flax, alongside the meal.

Avoid sweet spreads, juice, sweetened coffee drinks, and fruit jam with the bread; use avocado, hummus, or unsweetened nut butter instead.

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