Egg Omelet (1 Large) and Chicken Sausage (1 Link (7/8 Inches Dia X 4 Inches Long))

Choose chicken sausage with no added sugar, syrup, starch, or sweetened fillers; compare labels and select the lowest total carbohydrate option.

Keep the sausage portion moderate and make eggs the larger part of the omelet, since a larger serving of processed sausage can add hidden carbohydrates and calories.

Add high-fiber, low-starch vegetables to the omelet, such as spinach, mushrooms, bell peppers, zucchini, or broccoli.

Avoid pairing the omelet with toast, hash browns, juice, sweet coffee drinks, ketchup, or sugary sauces; use herbs, salsa with no added sugar, or hot sauce instead.

Include a small side of avocado or plain Greek yogurt to make the meal more filling without adding a large carbohydrate load.

Take a 10–20 minute easy walk after eating and monitor your glucose response to identify the sausage brands and portions that work best for you.