Eggs and bread (1 piece)

Choose a smaller portion of bread and pair it with more eggs or other protein to slow carbohydrate absorption.

Replace white bread with dense whole-grain, sourdough, or seed-based bread that has a slower glucose impact.

Add non-starchy vegetables such as spinach, tomatoes, mushrooms, peppers, or avocado to the meal.

Include a source of healthy fat, such as avocado, olives, nuts, or seeds, alongside the eggs and bread.

Eat the eggs, vegetables, and healthy fat before the bread rather than starting with bread.

Take a 10–20 minute easy walk after eating, if appropriate for your health and mobility.