Scrambled Egg (Whole, Cooked) (1 Large) and Smoked Salmon (100 G)

Check the full meal for hidden carbohydrates: avoid sweetened smoked salmon, sugary glazes, ketchup, sweet chili sauce, and bread or bagels served alongside it.

Choose plain smoked salmon and make scrambled eggs without milk, creamers, or pre-made seasoning mixes that may contain added sugars or starches.

Add a fiber-rich, low-starch side such as spinach, mushrooms, asparagus, broccoli, or a leafy salad with olive oil and vinegar.

Include avocado or a small handful of nuts or seeds to make the meal more filling without adding rapidly absorbed carbohydrates.

Keep the portion of smoked salmon moderate and favor eggs cooked with olive oil or butter; very large protein-heavy meals can still cause a mild delayed rise for some people.

Take an easy 10–15 minute walk after eating and compare readings on different days to see whether the rise is from the meal, morning hormones, stress, or poor sleep.