Egg Omelet or Scrambled Egg (1 Large Egg) and White Bread (1 Slice)

Keep the omelet or scrambled eggs, but omit the bread; eggs themselves are unlikely to be the main driver of the rise.

If you want a bread-like side, choose a small portion of dense pumpernickel or 100% rye sourdough bread, and check the label for no added sugar.

Add high-fiber, non-starchy vegetables to the eggs, such as spinach, mushrooms, peppers, zucchini, or tomatoes.

Include a small serving of avocado, nuts, or seeds with the meal to slow digestion and improve fullness.

Use a smaller carbohydrate portion overall and avoid sweet drinks, juice, sweetened coffee, and sugary sauces with the meal.

Take an easy 10–20 minute walk after eating, if safe for you, and use your glucose readings to identify the portion size that works best.