Bacon, Lettuce and Tomato Sandwich with Spread (1 Sandwich)

Use a smaller portion of bread or make it open-faced; choose dense pumpernickel or 100% rye bread rather than white bread.

Replace one or both bread slices with large lettuce leaves, then add extra tomato, cucumber, or avocado for volume.

Skip sugary spreads and use a measured amount of mayonnaise, mustard, or mashed avocado instead.

Keep bacon to a modest portion and add more protein such as egg, turkey, or chicken to make the meal more filling without adding refined starch.

Eat the sandwich with a non-starchy vegetable side, such as a leafy salad with vinegar-based dressing, instead of chips or fries.

Take an easy 10–20 minute walk after eating, if this is safe for you, and review your glucose response to identify the bread and spread portions that work best.