Fruit Salad (without Citrus Fruits) (1 Cup) and Egg Omelet (1 Large)

Eat the omelet first, then have the fruit salad after the protein and fat rather than on an empty stomach.

Keep the fruit portion modest and choose mostly berries, apple, pear, peach, or plum; avoid dried fruit, grapes, pineapple, and very ripe bananas.

Add chia seeds or ground flaxseed to the fruit salad, and allow them to sit briefly with yogurt or water so they thicken.

Pair the fruit with plain unsweetened Greek yogurt or a small handful of almonds or walnuts.

Avoid fruit juice, honey, syrups, sweetened yogurt, and granola with the meal.

Take a 10–20 minute easy walk soon after eating to help reduce the post-meal rise.