Scrambled Egg (Whole, Cooked) (1 Large) and Sour Dough Bread (1 Medium Slice (4 3/4 Inches X 4 Inches X 1/2 Inches))

Reduce the sourdough portion (for example, have one smaller slice) and keep the eggs as the main part of the meal.

Choose dense whole-grain pumpernickel or 100% rye bread in place of sourdough, and check that it has no added sugar.

Add non-starchy vegetables to the scrambled eggs, such as spinach, mushrooms, tomatoes, or peppers.

Include a small serving of avocado or a few nuts alongside the meal to add fiber and unsaturated fat.

Have a side of beans or lentils instead of a second slice of bread.

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