Egg White Omelette - 3 Egg White Veggie Omelette (1 omelette) and Toasted White Bread (1 Slice)

Replace toasted white bread with a lower-impact option such as dense whole-grain or sourdough bread, and keep the portion to one small slice.

Add avocado, olives, or a small amount of cheese to the omelette to slow digestion and blunt the rise.

Increase non-starchy vegetables in the omelette, such as spinach, mushrooms, bell peppers, zucchini, or tomatoes.

Add a fiber-rich side such as a small portion of lentils, chickpeas, or beans instead of having extra bread.

Avoid sweet spreads, ketchup, sweetened drinks, or juice with the meal; choose water, unsweetened tea, or coffee instead.

Take a 10–20 minute easy walk after eating, if appropriate for your health and mobility.