Blueberries (1 Cup), Avocado (Calavo) (1 Serving), Arugula (Rocket) (0.5 Cup), High Protein Organic Tofu - Super Firm (Trader Joe's) (1 Serving), Poached Egg (1 Large), Coffee (1 Mug (8 Fl Oz)) and Organic Unsweetened Soymilk (WestSoy) (1 Serving)

Keep the avocado, arugula, tofu, and poached egg as the meal base, and reduce the blueberry portion to a small measured serving; eat the berries after the protein, fat, and fiber rather than first.

Choose plain unsweetened soymilk with no added sugar, syrups, maltodextrin, or sweetened flavorings, and measure the amount used in coffee.

Drink coffee black or with a small amount of unsweetened soymilk; avoid sweeteners and test whether decaffeinated coffee produces a smaller response, since caffeine can raise glucose for some people.

Increase non-starchy vegetables such as spinach, broccoli, zucchini, mushrooms, cucumber, or bell pepper to add volume and fiber without adding a substantial carbohydrate load.

Add a small portion of chia seeds, ground flaxseed, or walnuts to the meal or blueberries to further slow digestion.

Take a 10–20 minute easy walk beginning soon after the meal, and compare responses on separate days to identify whether coffee, blueberry quantity, or meal timing is the main driver.