Egg, Cheese and Bacon on English Muffin (1 Sandwich)

Skip the English muffin and have the egg, cheese, and bacon as a breakfast plate with spinach, mushrooms, or tomatoes.

If keeping bread, use one open-faced half rather than a full muffin and add avocado or a side of non-starchy vegetables.

Choose a higher-fiber, lower-carbohydrate English muffin and avoid sweet spreads, ketchup, or sugary coffee drinks alongside it.

Prioritize the egg and add extra vegetables; reduce the muffin portion first, since the bread is the most likely source of the rise.

Take a 10–20 minute easy walk after eating to help your muscles use circulating glucose.

Check portion sizes for bacon and cheese, and favor a balanced meal with protein, fat, and fiber rather than adding hash browns, juice, or fruit preserves.