2 eggs + 1 egg white omlette with onion and tomato (1 piece)

Use less onion and tomato in the omelette, especially if the portions are large, and add more low-starch vegetables such as spinach, mushrooms, bell peppers, zucchini, or broccoli.

Increase protein and fat slightly by using 3 whole eggs instead of replacing one with egg white, or add a small amount of cheese, avocado, or olive oil if these fit your goals.

Avoid pairing the omelette with bread, toast, potatoes, hash browns, juice, sweetened coffee, or ketchup; choose unsweetened tea, coffee, or water instead.

Eat the omelette after a fiber-rich starter such as a small salad with leafy greens, cucumber, and olive-oil dressing.

Add a side of plain Greek yogurt or cottage cheese, if tolerated, rather than a carbohydrate-heavy breakfast side.

Take a 10–20 minute easy walk soon after eating to reduce the post-meal rise.