Egg Omelet (1 Large) and Toasted Multigrain Bread (1 Regular Slice)

Reduce the toast portion to one thin slice, or choose a denser 100% whole-grain or sourdough multigrain bread with no added sugar.

Add non-starchy vegetables to the omelet, such as spinach, mushrooms, bell peppers, tomatoes, or zucchini, and avoid sweet sauces or ketchup.

Include a fiber-rich side such as avocado, chia seeds mixed into plain yogurt, or a small serving of berries rather than adding extra bread.

Keep the omelet protein-forward: use whole eggs or eggs plus egg whites, and add cheese or unsweetened Greek yogurt in a moderate portion if tolerated.

Eat the omelet and vegetables before the toast, and eat slowly to reduce the speed of the rise.

Take a 10–20 minute easy walk soon after the meal, if safe and appropriate for you.