Protein Bread (The Health Factory) (1 Serving) and Scrambled Egg (Whole, Cooked) (1 Large)

Reduce the portion of protein bread (for example, have one slice instead of two) while keeping the scrambled egg portion the same.

Choose a protein bread with fewer net carbohydrates, more fiber, and no added sugar; compare labels across brands.

Add avocado, spinach, mushrooms, peppers, or tomatoes to the scrambled eggs to increase volume and fiber without adding many digestible carbohydrates.

Include a small serving of chia seeds or ground flaxseed in or alongside the meal, such as mixed into unsweetened yogurt or sprinkled over the eggs.

Avoid sweet spreads, honey, jam, sweetened coffee drinks, or fruit juice with this meal; choose water, unsweetened tea, or black coffee instead.

Take a 10–15 minute easy walk after eating to help moderate the post-meal rise.