Egg Omelet or Scrambled Egg (1 Medium Egg) and Bacon (Cured, Pan-Fried, Cooked) (1 Slice Cooked)

Keep the bacon portion modest and choose lower-sugar, uncured-style bacon when possible; check labels for added sugar, maple, honey, or sweet glazes.

Cook bacon until crisp and drain excess fat, then avoid adding sugary sauces, ketchup, or sweetened condiments to the eggs.

Add a generous serving of non-starchy vegetables to the omelet or scramble, such as spinach, mushrooms, bell peppers, zucchini, broccoli, or tomatoes.

Use avocado, olive oil, herbs, spices, salsa without added sugar, or plain mustard for flavor instead of sweet sauces.

If you want a carbohydrate side, choose a small portion of beans, lentils, or plain Greek yogurt with berries rather than toast, hash browns, pancakes, or juice.

Take a gentle 10–20 minute walk after the meal and consider testing whether a smaller bacon serving or fewer whole eggs produces a lower response for you.