Eggs - Large - Omlett (1 egg)

Make the omelet plain or use non-starchy fillings such as spinach, mushrooms, peppers, tomatoes, or zucchini; avoid sugary sauces, ketchup, and sweetened condiments.

Ask for no toast, hash browns, pancakes, or breakfast potatoes alongside the omelet; these sides are often the main source of the rise.

Add avocado, cheese, or a small serving of plain Greek yogurt to increase protein and fat while keeping the meal lower in rapidly absorbed carbohydrates.

If you want a carbohydrate side, choose a modest portion of lentils, chickpeas, or black beans instead of refined bread or potatoes.

Check whether the omelet contains milk, batter, processed meat, or a pre-made egg mix with added starches or sugars; choose whole eggs when possible.

Eat slowly and take a 10–20 minute easy walk after the meal to help reduce the post-meal rise.