Pecan Nuts (1 Oz (20 Halves)), Grapefruit (0.5 Medium (Approx 4 Inches Dia)), Jelly (All Flavors) (1 Tablespoon), English Muffin (1 Muffin), Grape Tomatoes (1 Grape), Scrambled Egg (2 Eggs) and Spinach Salad (1 Cup)

Skip the English muffin and jelly at this meal; they are the most likely contributors to the rise.

Start with the scrambled egg, spinach salad, and pecans, then eat the grapefruit and tomatoes afterward to slow absorption.

Replace jelly with a small serving of fresh strawberries or raspberries, or use cinnamon and unsweetened nut butter for flavor.

Keep grapefruit to a moderate portion and avoid adding sweetened toppings or juice.

Add more non-starchy vegetables to the spinach salad, such as cucumber, peppers, or broccoli, and use a vinegar-based dressing without added sugar.

Take a 10–20 minute easy walk after eating to help reduce the post-meal rise.