2 egg masala cheese omlet (1 piece)

Ask for the omelet to be made without added sugar, ketchup, sweet chutney, or sugary masala sauces; use unsweetened spices, herbs, chili, turmeric, and cumin instead.

Choose a lighter cheese portion or use a lower-fat cheese, since a large amount of fat can delay digestion and prolong the rise.

Add non-starchy vegetables such as spinach, mushrooms, bell peppers, tomatoes, or cauliflower to increase fiber and volume without adding many rapidly absorbed carbohydrates.

Avoid eating the omelet with white bread, pav, potatoes, or sweetened drinks; have water, sparkling water, or unsweetened tea instead.

If you need a side, choose avocado, a leafy salad with lemon and olive oil, or plain Greek yogurt rather than toast or fried potato sides.

Take a relaxed 10–20 minute walk after the meal, if safe for you, to help reduce the post-meal rise.