How much soluble before insoluble is the sort of thing you're just going to have to experiment with, to see what works for YOU. Everyone's different in that regard. I can get away with eating very little soluble - like, a couple crackers - whereas others need a LOT. Try a serving of rice, which is 1/2 cup, and don't eat more when you panic about how much lettuce you ate... and see how you do. Unfortunately, experimenting does mean that you might not feel fantastic afterwards, but it's an essential part of finding the balance of SF/IF that works for you.
As for the rice... something I used to do when I was especially unstable, but that is actually really tasty, is to reheat some rice in rice or soy milk, and then season to taste with sugar and spices - cinnamon, nutmeg, cardamom, or blends like pumpkin pie spice (my favorite). I know you say you don't do sugar, but it really takes very little, and it gives the flavor a big boost. The whole things takes about 5 minutes, and what you end up, essentially, is a quickie rice pudding. It makes a *delicious* breakfast as is, and if you find yourself able to tolerate some SF fruits, such as mango, banana, or applesauce/cooked apple, those make good additions.
As far as the eggs go, that's normal - some of us, lucky us, are a little more sensitive in the morning, so things that are ok other times might not be good in the morning. Have you tried egg beaters, or just eating the egg whites? It's possible that the yolks are too much fat for you that early on.
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Re: Confused
