Egg Omelet (1 Large) and Gold Standard Whey Protein (Optimum Nutrition) (1 Serving)

Choose an unflavored or unsweetened whey isolate, and avoid versions containing added sugar, maltodextrin, or high-carbohydrate flavor mixes.

Reduce the whey serving size or split it into two smaller servings taken 30–60 minutes apart.

Have the whey with the omelet rather than on an empty stomach, and avoid blending it with juice, sweetened milk, bananas, or sweet sauces.

Add fiber-rich vegetables to the omelet, such as spinach, mushrooms, bell peppers, zucchini, or broccoli.

Include a small portion of fat or fiber with the shake, such as chia seeds, ground flaxseed, almonds, or avocado.

Take a gentle 10–20 minute walk after eating, which can help reduce the post-meal rise.