Egg Omelet (1 Large), Brown Bread (Britannia) (1 Serving) and Coffee with Milk (1 Coffee Cup (6 Fl Oz))

Reduce the brown-bread portion, or eat it open-faced rather than as multiple slices; choose a dense seed-rich or rye-based loaf with no added sugar.

Keep the omelet, and add non-starchy vegetables such as spinach, mushrooms, peppers, or zucchini; avoid sweet sauces, ketchup, and sugary fillings.

Have the bread after the omelet rather than first, since starting with protein and vegetables may blunt the rise.

Use unsweetened milk in coffee and avoid flavored creamers, syrups, sugar, honey, or sweetened plant milks; consider a smaller milk portion if it affects your readings.

Take a brisk 10–20 minute walk soon after eating, if safe for you, rather than remaining seated.

Check your glucose response to coffee separately on another day, since caffeine can raise glucose for some people even without sugar.