OK your numbers show that you are T2 so let's deal with it. There is no reason for you to give up the spicy food as long as you don't eat the rice, bread, potato that usually goes with it. I am sure you and your wife have seen cauliflower or broccoli rice in the supermarket, try that instead. One of my favourite snacks, (read nearly always available in the fridge) is peppered salami and soft cheese. Rather than cereal I have yoghurt with some berries for breakfast, but you could try omelette with cheese/bacon/veg filling. As others have said keep an eye on your readings after eating for a few weeks and you will soon find out what your body can tolerate and what not. The tricky ones are high carbs of any kind, it does not matter if it is brown rice/bread it will still be turned into sugar to be digested, just a little more slowly than the 'white' version.