Fried Egg (1 Large) and White Bread (1 Slice)

Replace white bread with a small serving of dense sourdough rye or pumpernickel bread, and check the label for minimal added sugar.

Keep the fried egg but cook it with little oil; add avocado, spinach, tomatoes, or mushrooms for more fiber and volume.

Eat the egg and non-starchy vegetables before the bread, rather than eating the bread first.

Limit the bread portion to one slice and avoid sweet spreads, ketchup, or sugary drinks with the meal.

Add a side of beans, lentils, or unsweetened Greek yogurt instead of a second slice of bread.

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