Egg Omelet (1 Large), White Bread (1 Slice) and Tea with Milk and Sugar (1 Teacup (6 Fl Oz))

Skip or sharply reduce the sugar in tea; use cinnamon, vanilla, or a non-caloric sweetener such as stevia instead.

Replace white bread with a small slice of dense pumpernickel bread, or omit bread and add non-starchy vegetables to the omelet.

Add fiber-rich vegetables such as spinach, mushrooms, peppers, tomatoes, or broccoli to the omelet, and avoid sugary sauces.

Keep the omelet protein-focused and use a modest amount of milk in tea; avoid sweetened or flavored milk products.

Eat the omelet and vegetables before the bread, and keep the bread portion small.

Take a 10–20 minute easy walk after the meal, if safe for you, and track which portions cause the largest rise.