Baked Egg (1 Medium), Avocado (100 G), Olive Oil (100 G), White Bread (1 Slice), Parmesan Cheese (Grated) (100 G), Mushrooms (1 Cup, Pieces Or Slices) and Beets (1 Beet (2 Inches Dia))

Replace the white bread with a smaller serving of lentils, chickpeas, or a dense 100% rye sourdough; avoid pairing multiple starch servings in the same meal.

Keep the egg, avocado, mushrooms, olive oil, and a modest amount of parmesan, but make the non-starchy vegetables the largest part of the plate.

Reduce the beet portion or omit it on days when you include a starch; use mushrooms, leafy greens, zucchini, or peppers for more volume instead.

Eat the egg, avocado, mushrooms, and cheese before any starch-containing food to slow the rise in glucose.

Limit bread to one small slice if you keep it, and avoid adding sweet spreads, juice, or other rapidly absorbed carbohydrates alongside it.

Take a 10–20 minute easy walk beginning soon after the meal, if medically appropriate for you.