Ham and Egg Sandwich (1 Sandwich)

Use one slice of dense pumpernickel or sourdough rye bread instead of two slices of standard sandwich bread.

Make it open-faced and increase the egg portion for more protein while reducing the bread portion.

Add avocado, spinach, tomato, or cucumber to increase fiber and slow carbohydrate absorption.

Choose ham without added sugar or sweet glazes, and avoid sweet sauces such as ketchup or honey mustard.

Eat the sandwich with a side salad dressed with olive oil and vinegar rather than chips or fruit juice.

Take a 10–20 minute easy walk after eating and check your glucose response to confirm which portion size works best for you.