Sourdough bread half (1 piece), White ceggs srambled (1 piece), Coffee (1 piece) and Avacado (1 piece)

Reduce the sourdough portion (for example, from half a serving to a smaller slice) and keep avocado and scrambled eggs as the main parts of the meal.

Choose a denser, long-fermented whole-grain sourdough and check your own glucose response, since breads with similar labels can affect people differently.

Avoid sugar, syrups, sweetened creamers, and flavored milks in coffee; have it black or with an unsweetened dairy or soy option.

Add a small side of non-starchy vegetables such as spinach, mushrooms, tomatoes, or peppers to increase meal volume without adding many rapidly absorbed carbohydrates.

Have the meal after a short walk or take a 10–20 minute easy walk afterward, if safe for you.

Keep the meal consistent for a few days and test one change at a time—especially bread amount, coffee additions, and timing—to identify the main driver of the spike.