Chicken Sausage (1 Link (7/8 Inches Dia X 4 Inches Long)) and Fried Egg (1 Large)

Choose chicken sausage with no added sugar or syrups and a lower carbohydrate content; compare labels and keep the serving to one link or patty.

Pair the sausage and egg with non-starchy vegetables such as spinach, mushrooms, bell peppers, broccoli, or avocado to add fiber and slow the rise.

Avoid serving it with toast, hash browns, sweet sauces, ketchup, fruit juice, or sugary coffee drinks; use herbs, pepper, mustard, or hot sauce without added sugar instead.

Use a modest amount of oil for the fried egg and avoid breading or sweet glazes on the sausage.

Eat the protein and vegetables first, then any carbohydrate-containing side dish last, and keep that side small.

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