Fried Egg (1 Large) and Toasted Multigrain Bread (1 Regular Slice)

Use one smaller slice of dense pumpernickel or 100% rye sourdough instead of larger or lighter multigrain toast.

Keep the fried egg, but cook it with minimal added oil and avoid sugary sauces, ketchup, or sweet spreads.

Add avocado, spinach, mushrooms, tomatoes, or other non-starchy vegetables to increase fiber and meal volume.

Have the toast and egg with a side of plain Greek yogurt or cottage cheese rather than fruit juice or sweetened drinks.

Eat the egg and vegetables first, then the toast last to slow the rise from the bread.

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