Egg Omelet (1 Large) and Almonds (1 Almond)

Reduce the almond portion and avoid sweetened, honey-roasted, or flavored almonds; measure a small serving rather than eating from the bag.

Prepare the omelet without sugary sauces, ketchup, or sweetened drinks alongside it; use herbs, pepper, turmeric, or salsa without added sugar for flavor.

Add non-starchy vegetables to the omelet, such as spinach, mushrooms, bell peppers, zucchini, or broccoli, to increase fiber and volume.

Pair the meal with water, unsweetened tea, or black coffee instead of juice, soda, or sweetened coffee drinks.

Take a gentle 10–20 minute walk after eating, if safe for you, to help muscles use circulating glucose.

If spikes persist, try separating the almonds from the omelet on different days and check portions and timing to identify your personal trigger.