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

Reduce the brown-bread portion to one thin slice, or use dense pumpernickel or 100% rye bread instead.

Keep the omelet, but add non-starchy vegetables such as spinach, mushrooms, peppers, or zucchini.

Add avocado, olives, or a small handful of nuts or seeds alongside the meal to slow absorption.

Avoid sweet spreads, ketchup, sweetened drinks, juice, or fruit on the side; choose water or unsweetened tea instead.

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

Take a 10–20 minute easy walk after eating, if this is safe for you.