Egg Omelet (1 Large) and Tea with Milk (1 Teacup (6 Fl Oz))

Use unsweetened tea or reduce/omit added sugar, honey, syrups, and sweetened creamers.

Choose plain milk in a smaller amount, or use an unsweetened lower-carbohydrate milk alternative such as unsweetened soy or almond milk.

Add non-starchy vegetables to the omelet, such as spinach, mushrooms, peppers, tomatoes, or zucchini, for more fiber and volume.

Include a side of avocado, olives, or a small handful of nuts such as almonds or walnuts to slow digestion and improve fullness.

Avoid pairing the meal with toast, pastries, sweet biscuits, jam, or fruit juice; if you want a starch, choose a small portion of lentils or chickpeas instead.

Take a gentle 10–15 minute walk after eating, if appropriate for your health and mobility.