Egg and Cheese Sandwich (1 Sandwich) and Orange Juice (1 Cup)

Replace orange juice with water, sparkling water, or unsweetened tea; if you want fruit, choose a whole orange instead of juice.

Have the sandwich open-faced or use a lettuce wrap to reduce the amount of bread.

Choose a smaller sandwich and add avocado, spinach, tomato, or other non-starchy vegetables for more fiber and fullness.

Eat the eggs, cheese, and vegetables before the bread or fruit to slow the rise in blood sugar.

Take a 10–20 minute easy walk after the meal.

Avoid adding sweet sauces, jam, honey, or sugary coffee drinks to the meal.