Salami Sandwich with Spread (1 Sandwich)

Use one thin slice of dense pumpernickel or rye bread, or make the sandwich open-faced, instead of two large slices of white bread.

Replace sweet or creamy spreads with mustard, avocado, or an unsweetened hummus spread; check labels for added sugar.

Add a generous layer of non-starchy vegetables such as lettuce, cucumber, tomato, peppers, or arugula to slow the meal and increase volume.

Keep the salami portion modest and add a protein-rich filling such as egg, chicken, tuna, or tofu if needed for fullness.

Pair the sandwich with a side salad dressed with olive oil and vinegar rather than chips, fries, or a sugary drink.

Take a 10–20 minute easy walk after eating, if safe for you, and use your glucose readings to identify the bread and portion size that work best.