Fried Egg (1 Large) and Smoked Salmon (100 G)

Check whether the spike is driven by sides or drinks rather than the eggs and salmon—especially toast, bagels, potatoes, sweet sauces, juice, or milk-based coffee—and reduce or replace those items.

Use smoked salmon without sweet glazes and limit sugary condiments; season with lemon, herbs, capers, pepper, or mustard instead.

Pair the meal with high-fibre, non-starchy vegetables such as spinach, mushrooms, tomatoes, broccoli, or salad greens to slow digestion and reduce the meal’s overall carbohydrate load.

Add a modest portion of avocado, nuts, or seeds for extra fibre and fat, while keeping portions consistent so you can identify your personal response.

Choose a smaller serving of salmon if the meal is very high in fat, and avoid adding excessive butter or oil; very fatty meals can sometimes shift glucose rises later.

Take an easy 10–20 minute walk after eating and compare your response with a seated meal under otherwise similar conditions.