Soft Taco with Chicken, Cheese, Lettuce, Tomato and Sour Cream (1 Taco), Egg White Omelette - 3 Egg White Veggie Omelette (1 omelette) and Guacamole with Tomatoes and Chili Peppers (1 Cup)

Keep the omelette, chicken, vegetables, guacamole, cheese, and sour cream, but reduce the taco portion to one small 100% corn tortilla; avoid oversized or refined-flour tortillas.

Increase the non-starchy vegetables in the omelette and taco, such as spinach, peppers, mushrooms, lettuce, and tomatoes, while keeping added sauces unsweetened.

Eat the protein- and fiber-rich parts first—omelette, chicken, vegetables, and guacamole—and have the tortilla last.

Avoid sweetened drinks, juice, sweet salsa, and dessert with this meal; choose water, sparkling water, or unsweetened tea instead.

Take a 10–20 minute easy walk soon after eating, if this is safe for you.

Compare your glucose response using a smaller tortilla, less cheese or sour cream if needed, and a slower eating pace; repeat the version that produces the smallest rise.