Portugueuse Egg White Omelet (100 G) and Brown Bread (1 Regular Slice)

Reduce the brown-bread portion (for example, have one smaller slice) and choose dense, high-fiber whole-grain or sourdough bread rather than soft, finely milled brown bread.

Eat the omelet first and have the bread afterward; starting with protein and vegetables can blunt the post-meal rise.

Add non-starchy vegetables to the omelet, such as spinach, mushrooms, peppers, tomatoes, or zucchini, and avoid sugary sauces or ketchup.

Include a modest amount of fat and fiber with the meal, such as avocado, olives, chia seeds, or a small handful of nuts, if these fit your dietary needs.

Avoid pairing the meal with juice, sweetened coffee, jam, honey, or other refined carbohydrates; choose water, unsweetened tea, or coffee instead.

Take an easy 10–20 minute walk soon after eating, if medically appropriate, to help your muscles use circulating glucose.