Egg Omelet (1 Large) and French Toast with Butter (2 Slices)

Reduce the portion of French toast and keep the omelet as the larger part of the meal; eggs and non-starchy vegetables add protein and fiber without rapidly raising glucose.

Make French toast with dense whole-grain or sprouted-grain bread, and avoid thick white bread, brioche, syrup, honey, jam, or powdered sugar.

Add vegetables to the omelet, such as spinach, mushrooms, peppers, tomatoes, or zucchini, and cook with minimal added butter or oil.

Replace syrup with a small serving of berries, plain Greek yogurt, cinnamon, or a thin layer of natural nut butter.

Eat the omelet and vegetables first, then the French toast slowly; avoid pairing the meal with juice, sweetened coffee drinks, or other sugary beverages.

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