Egg Omelet or Scrambled Egg with Vegetables (1 Large Egg) and Coffee with Milk (1 Coffee Cup (6 Fl Oz))

Have coffee after or alongside the omelet rather than on an empty stomach, since the meal’s protein, fat, and fiber can blunt the rise.

Use unsweetened milk in a smaller amount, or choose an unsweetened, lower-carbohydrate milk alternative such as almond milk; avoid sugar, syrups, honey, and flavored creamers.

Make the omelet vegetable-heavy with options such as spinach, mushrooms, bell peppers, zucchini, broccoli, or tomatoes, and avoid starchy add-ins like potatoes.

Add fiber and healthy fat to the meal, for example avocado, chia seeds, ground flaxseed, or a small handful of nuts.

Keep any bread, toast, or pastry off the plate; if you include a carbohydrate, choose a modest portion of lentils, chickpeas, or beans instead.

Take a gentle 10–15 minute walk after eating, and consider choosing decaffeinated or lower-caffeine coffee if caffeine appears to raise your readings.