Portugueuse Egg White Omelet (100 G) and Stir Fried Vegetables (1 Cup)

Add a small amount of olive oil, avocado, or a few nuts/seeds to the meal to slow digestion and blunt the rise.

Prioritize non-starchy vegetables such as spinach, mushrooms, zucchini, peppers, broccoli, cauliflower, or green beans; reduce portions of potatoes, corn, and starchy sauces if included.

Eat the vegetables and omelet first, and avoid adding bread, toast, rice, or sweetened drinks alongside the meal.

Include a fiber-rich side such as lentils, chickpeas, or beans in a modest portion if you tolerate them well.

Use vinegar- or lemon-based seasoning instead of sugary marinades, ketchup, or sweet chili sauces.

Take an easy 10–20 minute walk after eating, if safe and practical for you.