Egg omlette (1 piece)

Make the omelette with eggs, spinach, mushrooms, tomatoes, and peppers; avoid adding toast, hash browns, or sweet sauces alongside it.

Use a smaller amount of higher-fat add-ins such as cheese or cream, and compare your response with a vegetable-forward omelette.

Add avocado on the side for a more filling meal without relying on bread or potatoes.

Check whether the trigger is a specific ingredient: test eggs alone on a separate day, then add cheese, vegetables, or meat one at a time.

Keep portions consistent and eat slowly; a larger omelette or a meal eaten after a long fast can produce a different response.

Take a gentle 10–20 minute walk after the meal, if appropriate for you, and compare the resulting glucose curve.