2 eggs (1 piece)

Eat the eggs without bread, juice, sweetened coffee drinks, or other refined-carbohydrate sides; these are often the more likely drivers of a post-meal rise.

Pair the eggs with a high-fiber, non-starchy vegetable such as spinach, broccoli, mushrooms, peppers, or zucchini.

Add a small portion of avocado, walnuts, almonds, chia seeds, or ground flaxseed to slow digestion and increase satiety.

Keep the meal simple for a few trials: eggs, vegetables, and water or unsweetened tea. Compare the response with your usual egg meal to identify whether a side dish or drink is contributing.

Take an easy 10–20 minute walk after eating, if this is safe and appropriate for you.

Check portion size and preparation: avoid sugary sauces, ketchup with added sugar, and large amounts of starchy additions; consider boiled, poached, or vegetable omelet preparations instead.