Egg Omelet or Scrambled Egg (1 Large Egg)

Cook eggs with minimal added saturated fat; use a small amount of olive oil or avocado oil rather than butter or cream-heavy additions.

Pair the omelet or scrambled eggs with non-starchy vegetables such as spinach, mushrooms, bell peppers, zucchini, broccoli, or tomatoes; avoid adding potatoes or sweet sauces.

Add fiber alongside the meal, such as a small serving of lentils, chickpeas, or black beans, if tolerated.

Avoid refined-carbohydrate sides and fillings, including white toast, bagels, hash browns, pastries, and sugary ketchup.

Keep portions moderate and consider using one whole egg plus extra egg whites if a larger serving tends to trigger a rise.

Take a gentle 10–15 minute walk after eating, if medically appropriate, to help reduce the post-meal rise.