Eggs and toast (1 piece)

Choose a smaller portion of toast and pair it with extra eggs or egg whites to increase protein without adding many carbohydrates.

Switch to a dense, seed-based or whole-grain bread with a slower blood-sugar effect, keeping the serving to one slice.

Add non-starchy vegetables to the meal, such as spinach, mushrooms, tomatoes, or avocado, for more fiber and volume.

Avoid sweet spreads, jam, honey, flavored coffee drinks, and fruit juice with breakfast; use unsweetened tea, coffee, or water instead.

Eat the eggs and vegetables first, then the toast, and eat slowly rather than finishing the toast quickly.

Take a gentle 10–20 minute walk after eating, if this is safe and comfortable for you.