Egg Omelet or Scrambled Egg with Chorizo (1 Large Egg)

Use a smaller portion of chorizo and choose a lower-sugar, minimally processed variety; pair the eggs with non-starchy vegetables such as spinach, mushrooms, zucchini, bell peppers, or broccoli.

Cook the omelet or scramble in olive oil or avocado oil rather than serving it with bread, tortillas, hash browns, or sweet sauces.

Add fiber-rich sides such as black beans, lentils, or chickpeas in a modest portion, and avoid sweetened baked beans.

Replace chorizo partially or fully with turkey sausage, chicken sausage, tofu, or extra vegetables; check labels for added sugar and starch fillers.

If you want a starch accompaniment, choose a small serving of steel-cut oats, quinoa, or barley rather than refined toast or potatoes.

Take a 10–20 minute easy walk after the meal and avoid sugary drinks; choose water, unsweetened tea, or black coffee instead.