Scrambled Egg (Whole, Cooked) (1 Large) and Toasted Multigrain Bread (1 Regular Slice)

Reduce the bread portion to one thin slice, or eat the eggs without bread and add sautéed spinach, mushrooms, or tomatoes instead.

Choose a dense 100% pumpernickel or traditional rye bread in place of toasted multigrain bread; avoid breads with added sugar or highly refined flour.

Add avocado to the eggs or toast for extra fiber and fat, which can slow the rise after the meal.

Mix non-starchy vegetables such as spinach, peppers, mushrooms, or zucchini into the scrambled eggs and make them the largest part of the plate.

Avoid sweet spreads, jam, honey, sweetened coffee, or juice alongside breakfast; choose water, unsweetened tea, or plain coffee.

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