2eggs omelette with mushrooms, baked febbels, half avicado, 3 green olives and one tablespoon of kefir yogurt and sauerkraut (1 piece)

Reduce the portion of baked beans/febbels, or split them into two smaller servings; they are the most likely carbohydrate source in this meal.

Keep the omelette, mushrooms, avocado, olives, kefir yogurt, and sauerkraut, but avoid adding bread, potatoes, rice, sweet sauces, or sugary drinks alongside the meal.

Start with the sauerkraut, mushrooms, eggs, and avocado, then eat the beans/febbels last to slow glucose absorption.

Choose unsweetened plain kefir yogurt and check the label for added sugar; keep the serving to 1 tablespoon if you notice a rise.

Add more non-starchy vegetables such as spinach, zucchini, broccoli, cauliflower, or leafy salad to increase meal volume without adding many digestible carbohydrates.

Take a gentle 10–20 minute walk after eating, if safe for you, and compare your readings after changing only one meal component at a time.