Toasted Sour Dough Bread (1 Medium Slice) and Fried Egg (1 Large)

Reduce the sourdough portion (for example, have one small slice) and avoid adding jam, honey, sweet sauces, or sugary drinks.

Choose a denser, higher-fibre bread such as pumpernickel, rye, or a 100% whole-grain seeded bread, and keep the serving modest.

Add non-starchy vegetables to the eggs, such as spinach, mushrooms, tomatoes, peppers, or avocado, to increase fibre and slow absorption.

Pair the meal with protein and unsaturated fat: use an extra egg white, smoked salmon, tofu, or a small portion of nuts/seeds rather than adding more bread.

Cook eggs with minimal oil and avoid heavily breaded or fried sides; poached, boiled, or lightly scrambled eggs can be easier to balance within the meal.

Take a gentle 10–20 minute walk after eating, if safe for you, to help reduce the post-meal rise.