Vegetable Soup (Home Recipe) (1 Cup) and Egg Omelet (1 Large)

Keep the omelet vegetable-heavy and add fiber-rich choices such as spinach, mushrooms, peppers, zucchini, broccoli, or tomatoes.

Avoid adding potatoes, corn, rice, noodles, croutons, or large amounts of starchy vegetables to the soup; use cauliflower, cabbage, green beans, celery, or leafy greens instead.

Add a protein- and fiber-containing side such as lentils, chickpeas, black beans, or edamame in a modest portion.

Include a small amount of unsaturated fat, such as avocado, olives, nuts, seeds, or olive oil, rather than sugary sauces or dressings.

Eat the vegetables and protein first, and keep any carbohydrate-containing additions small and paired with the omelet or soup.

Take a gentle 10–20 minute walk after the meal, if appropriate for you.