Cucumber (with Peel) (0.5 Cup Slices), Tomatoes (1 Medium Whole (2 3/5 Inches Dia)), Baby Carrots (1 Medium), Almonds (1 Cup, Whole), Walnuts (1 Cup, Chopped) and Egg Omelet (1 Large)

Keep portions of baby carrots and tomatoes modest, as they are the main carbohydrate sources in this meal; increase cucumber, eggs, or leafy greens instead.

Eat the omelet, walnuts, and almonds before the carrots and tomatoes to slow carbohydrate absorption.

Add non-starchy vegetables such as spinach, mushrooms, broccoli, zucchini, or bell peppers to the omelet for more fiber and volume.

Avoid sweet sauces, ketchup, sweetened dressings, or glazed nuts; season with herbs, spices, lemon juice, vinegar, olive oil, or unsweetened yogurt-based dressing instead.

Choose plain raw or dry-roasted almonds and walnuts, and keep servings measured since larger portions can add more calories than expected.

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