Simple and satisfying, this sandwich combines protein with the fresh taste of tomatoes and basil. Whole-grain bread and eggs help stabilize insulin and prevent blood sugar spikes that can occur with PCOS.

4 slices whole grain bread

1 tsp butter

2 garlic cloves, minced (optional)

2 Tbsp dried parsley

4 eggs (or 1 cup egg substitute), lightly beaten

2 large tomatoes, diced

1/4 tsp salt

1/8 tsp black pepper

12 fresh basil leaves, chopped (or 1 1/2 Tbsp dried basil)

1/2 cup shredded low-fat cheddar cheese 

Melt butter in medium size pan over low heat. Stir in garlic, diced tomato and parsley and cook for 2 to 3 minutes.

Add eggs and cook over low heat, stirring slowly, until eggs are set and completely cooked. Season with salt and pepper to taste.

Toast the bread in a toaster.

Divide and spread egg mixture over the 4 slices of bread. Top with shredded cheese.

Serve immediately with fork and knife.