bread omellet (2 eggs and 2 slice of multigrain bread) (1 1 Serving (180g))

Reduce the bread portion to 1 slice and add non-starchy vegetables to the omelet, such as spinach, mushrooms, bell peppers, or tomatoes.

Choose a denser, higher-fiber multigrain bread with intact seeds and no added sugar; check that it is made primarily from whole grains.

Add healthy fat and fiber to the meal, such as avocado, chia seeds, or ground flaxseed mixed into the omelet or served alongside.

Eat the omelet and vegetables first, then the bread last; slowing the meal and chewing thoroughly may blunt the rise.

Avoid sugary sauces, ketchup, sweet chai, juice, or sweetened coffee with this meal; choose water, unsweetened tea, or black coffee instead.

Take a 10–20 minute easy walk soon after eating, if safe and appropriate for you.