Egg Omelet (1 Large) and Burger Bun (English Oven) (1 Serving)

Replace the burger bun with a lettuce wrap, or use a small 100% rye or pumpernickel bun instead of a white bun.

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

Use a single, smaller bun portion and avoid adding fries, sweet drinks, or dessert to the same meal.

Include protein and healthy fats with the meal, such as a lean burger patty, avocado, or a small amount of cheese, to slow digestion.

Choose unsweetened condiments such as mustard, salsa, pickles, or mayonnaise rather than ketchup, barbecue sauce, or sweet relishes.

Take a 10–20 minute easy walk soon after eating to help reduce the post-meal rise.