English Muffin with Egg, Cheese and Sausage (1 Muffin)

Replace the English muffin with a lettuce wrap or serve the egg, cheese, and sausage on a bed of non-starchy vegetables such as spinach, tomatoes, and mushrooms.

If you want bread, choose a small 100% whole-grain or sprouted-grain English muffin with no added sugar, and use only one half.

Add fiber-rich sides such as avocado, sautéed spinach, peppers, or a small portion of berries instead of hash browns or sweetened drinks.

Keep the egg and sausage portions satisfying, but choose a lower-sugar sausage and avoid sweet sauces, ketchup, or flavored coffee drinks.

Eat the protein, cheese, and vegetables before the muffin to slow the rise in blood sugar.

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