Egg and Cheese Sandwich (1 Sandwich)

Choose a smaller sandwich or eat it open-faced with one slice of dense whole-grain or sourdough bread instead of a large white roll.

Add non-starchy vegetables such as spinach, tomato, mushrooms, or avocado to increase fiber and slow absorption.

Keep the egg and cheese, but use a thinner layer of cheese and avoid sweet spreads, ketchup, or sugary coffee drinks alongside it.

Pair the sandwich with a side salad dressed with olive oil and vinegar rather than hash browns, chips, or fruit juice.

Eat slowly and consider starting with the vegetables or protein portion before the bread.

Take a 10–20 minute easy walk after eating to help blunt the rise.