Egg Omelet or Scrambled Egg with Vegetables (1 Large Egg) and Latte Coffee (1 Large)

Choose an unsweetened latte made with dairy milk or unsweetened soy milk, and avoid flavored syrups, sugar, honey, and sweetened creamers.

Have the omelet or scrambled eggs with non-starchy vegetables such as spinach, mushrooms, zucchini, bell peppers, tomatoes, or broccoli; limit starchy additions like potatoes and sweet sauces.

Eat the eggs and vegetables before drinking the latte, rather than having coffee first or alongside any carbohydrate-rich food.

If coffee seems to raise your readings even without sugar, try a smaller latte, half-caffeinated coffee, or decaf and compare your response.

Keep portions of milk modest and avoid pairing the meal with toast, pastries, fruit juice, or sweetened yogurt.

Take a gentle 10–15 minute walk after the meal to help reduce the post-meal rise.