Tea (Tea India) (1 Serving) and Egg Omelet (1 Large)

Drink tea plain or use a non-caloric sweetener; avoid sugar, honey, syrups, sweetened creamers, and condensed milk.

Check the omelet for hidden carbohydrates such as ketchup, sweet sauces, flour, or starchy fillings; use eggs, spinach, mushrooms, peppers, herbs, and cheese instead.

Avoid pairing the meal with white toast, pastries, biscuits, or sweet tea snacks; if you want a side, choose a small portion of steel-cut oats or lentils.

Add fiber-rich non-starchy vegetables to the omelet, such as spinach, zucchini, tomatoes, or mushrooms.

Keep portions of milk in tea modest, especially if using sweetened plant milks; choose unsweetened milk or unsweetened soy milk.

Take a 10–15 minute easy walk after eating and compare readings after changing one meal component at a time.