Russian Avocado Toast (1 Piece) and Poached Egg (1 Medium)

Use a smaller slice of dense pumpernickel or 100% rye sourdough bread instead of soft white toast; the poached egg and avocado can stay.

Keep avocado to a moderate portion and add non-starchy vegetables such as cucumber, tomato, spinach, or arugula to increase fiber and volume.

Avoid sweetened spreads, honey, jam, sweet sauces, and sugary drinks alongside the toast; choose water, unsweetened tea, or coffee instead.

Eat the egg and avocado first, then the toast, and eat slowly to reduce the speed of carbohydrate absorption.

Limit the meal to one open-faced toast rather than multiple slices; add another poached egg or a side salad if you need more fullness.

Take a 10–20 minute easy walk after eating, if appropriate for you, to help moderate the post-meal rise.