Whey Protein (Muscle Blaze) (1 Serving) and Egg Omelet (1 Large)

Choose an unsweetened, unflavored whey isolate with no added sugar, maltodextrin, or syrup solids; check the label for total carbohydrate per serving.

Reduce the whey portion or split it into two smaller servings, and mix it with water rather than sweetened milk or juice.

Eat the omelet with non-starchy vegetables such as spinach, mushrooms, peppers, zucchini, or broccoli to add fiber and volume.

Add a small portion of healthy fat to the meal, such as avocado, olives, nuts, or seeds, to slow digestion.

Avoid pairing the omelet or shake with bread, potatoes, rice, cereal, or sweet sauces; season with herbs, spices, salsa without added sugar, or cheese instead.

Take a 10–20 minute easy walk after eating and track whether this lowers your post-meal rise.