Pork sausage, fresh, pan-fried (1 Serving), fried egg (1 1 Large Fried Egg) and sourdough whole wheat slice (1 1 Slice)

Reduce the sourdough whole-wheat portion to half a slice or replace it with a lower-carbohydrate option such as avocado, sautéed spinach, mushrooms, or tomatoes.

Choose a pork sausage with no added sugar, syrup, breadcrumbs, or starch fillers; compare labels for lower total carbohydrate per serving.

Add a generous serving of non-starchy vegetables—such as spinach, kale, broccoli, zucchini, peppers, or mushrooms—to increase fiber and slow carbohydrate absorption.

Use a smaller amount of oil for pan-frying and avoid sweet sauces, ketchup, maple syrup, honey, or jam alongside the meal.

Eat the eggs, sausage, and vegetables before the bread, and eat slowly rather than consuming the bread first.

Take an easy 10–20 minute walk after eating, if safe and appropriate for you, to help lower the post-meal rise.