Egg Omelet (1 Large), White Bread (1 Slice) and Coffee (1 Mug (8 Fl Oz))

Replace white bread with a lower-impact option such as dense whole-grain rye bread, pumpernickel, or a small portion of steel-cut oats.

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

Avoid adding sugar, syrups, sweetened creamers, or flavored milk to coffee; choose unsweetened coffee with a splash of milk or unsweetened soy milk instead.

Add a small serving of healthy fat or protein alongside the meal, such as avocado, walnuts, almonds, chia seeds, or plain Greek yogurt.

Eat the omelet and vegetables before the bread, and keep the bread portion to one small slice if you include it.

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