Egg Omelet (1 Large) and Bread (1 Regular Slice)

Choose a smaller portion of bread and prefer dense, high-fiber options such as 100% rye, pumpernickel, sourdough rye, or barley bread.

Keep the omelet, and add non-starchy vegetables such as spinach, mushrooms, peppers, tomatoes, or zucchini for more fiber and volume.

Avoid sweet spreads, jam, honey, sweet sauces, and sugary drinks with the meal; drink water, unsweetened tea, or coffee instead.

Add a modest amount of fat or protein, such as avocado, olives, cheese, or plain Greek yogurt, to slow digestion and increase fullness.

Eat the omelet and vegetables before the bread, and eat slowly rather than having the bread first.

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