double egg omlet with bread (1 1 Serving (180g))

Reduce the bread portion to one small slice, or replace it with a small serving of dense pumpernickel or 100% rye sourdough bread.

Add non-starchy vegetables to the omelet, such as spinach, mushrooms, bell peppers, tomatoes, or zucchini, and avoid sweet sauces.

Eat the omelet and vegetables before the bread so the bread is not eaten on an empty stomach.

Add a small serving of avocado, olives, or plain unsweetened Greek yogurt alongside the meal for extra fullness without adding rapidly absorbed carbohydrates.

Avoid pairing the meal with juice, sweetened coffee, jam, ketchup, or other sugary condiments; choose water, unsweetened tea, or black coffee instead.

Take a 10–20 minute easy walk after eating, if safe and appropriate for you, to help reduce the post-meal rise.