Impact Whey (Myprotein) (1 Serving), Sprouts (1 Cup), Wheat Bread (Reduced Calorie) (1 Slice), Peanut Butter (Reduced Sodium) (1 Tbsp) and Boiled Egg (1 Medium)

Check the whey label and serving size: flavored or “mass gainer” powders may contain added sugars or fast-digesting carbohydrates. Try an unflavored whey isolate mixed only with water, and compare your glucose response.

Reduce or omit the wheat bread first, since it is the most likely carbohydrate source in this meal. Replace it with a portion of lentils or chickpeas if you want a starch-containing side.

Keep the egg, peanut butter, and sprouts, but avoid increasing the bread portion or pairing the meal with fruit juice, sweetened coffee, or other carbohydrate-containing drinks.

Eat the protein, peanut butter, and sprouts before any bread or other starches, and eat slowly rather than consuming the whey drink quickly alongside the meal.

Take a 10–20 minute easy walk beginning soon after eating, if this is safe for you and consistent with your clinician’s advice.

Test one change at a time—such as removing bread, changing the whey, or reducing the whey serving—to identify the main driver of the spike. Discuss repeated large spikes with your diabetes clinician.