Bacon and Egg Sandwich (1 Sandwich)

Use one slice of dense 100% rye pumpernickel bread instead of a large white-bread bun, or make the sandwich open-faced.

Add avocado, spinach, tomato, or mushrooms to increase fiber and volume without adding much rapidly absorbed carbohydrate.

Keep the bacon and egg filling, but limit added sweet sauces such as ketchup, maple syrup, or sweet chili sauce; use mustard, hot sauce, or herbs instead.

Choose a smaller sandwich portion and pair it with a side salad or non-starchy vegetables rather than hash browns, fries, or juice.

Eat the protein, egg, and vegetables first, then the bread portion last to slow the rise in blood glucose.

Take a 10–20 minute easy walk soon after eating, if appropriate for your health and mobility.