Egg Omelet (1 Large), White Bread (1 Slice) and Chai (1 Teacup (6 Fl Oz))

Skip sugar, honey, and sweetened chai mixes; choose unsweetened chai with milk or an unsweetened milk alternative.

Replace white bread with a chickpea-flour flatbread or a lentil-based wrap.

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

Eat the omelet and vegetables before drinking chai or eating the bread replacement, rather than starting with the carbohydrate portion.

Use a smaller carbohydrate portion and avoid adding jam, ketchup with sugar, or other sweet spreads.

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