Egg Omelet (1 Large), Coffee with Milk and Sugar (1 Coffee Cup (6 Fl Oz)) and White Bread (1 Slice)

Skip or sharply reduce added sugar in coffee; use cinnamon, vanilla, or a non-sugar sweetener if needed.

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

Replace white bread with dense rye sourdough bread or a seeded whole-grain bread, and keep the portion to one slice.

Add avocado, cheese, or a small amount of nuts or seeds to the meal to slow digestion and increase fullness.

Have the bread after eating the omelet and vegetables rather than on an empty stomach.

Take a 10–20 minute easy walk after the meal, if appropriate for you.