double omlet (1 Serving)

Keep the omelet filling low in starch: use vegetables such as spinach, mushrooms, peppers, tomatoes, or zucchini, and avoid adding potatoes, white bread, or sweet sauces.

Reduce the portion slightly—for example, make a 2-egg omelet with extra vegetables instead of a larger double serving—and assess your response.

Add a fiber-rich side such as a small serving of chickpeas, lentils, or black beans rather than toast or hash browns.

Include healthy fats and protein without sugary additions, such as avocado, feta, or unsweetened Greek yogurt on the side.

Take an easy 10–20 minute walk after eating to help your muscles use circulating glucose.

Check ingredients and cooking fats: packaged cheese sauces, ketchup, and some processed meats can add hidden sugars or refined starches.