Egg Omelet (1 Large) and Potato (1 Medium (2 1/4 Inches To 3 Inches Dia, Raw))

Reduce the potato portion and increase the omelet volume with non-starchy vegetables such as spinach, mushrooms, bell peppers, zucchini, or tomatoes.

Choose boiled or steamed potatoes that are cooled before eating and reheated if desired; keep the serving modest and avoid mashed or fried potatoes.

Add fiber-rich sides such as lentils, chickpeas, beans, or a leafy green salad with olive oil and vinegar.

Keep protein and healthy fat in the meal: use whole eggs or add avocado, cheese in moderation, or plain Greek yogurt alongside the omelet.

Avoid pairing the meal with juice, sweetened drinks, ketchup, or large portions of bread; choose water or unsweetened tea instead.

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