Egg Omelet (1 Large) and Tortilla (1 piece)

Choose a small corn tortilla instead of a large flour tortilla, and limit the portion to one tortilla.

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

Include avocado or a small serving of black beans alongside the omelet to slow digestion and improve fullness.

Avoid sweetened salsa, sugary sauces, juice, and sweet drinks with the meal; choose water or unsweetened tea instead.

Eat the vegetables and omelet before the tortilla rather than starting with the tortilla.

Take a 10–20 minute easy walk after eating, if appropriate for you.