English Bread Omelette (1 Serving (220g))

Use one small slice of dense 100% rye or pumpernickel bread instead of regular English bread, and avoid adding jam, ketchup, or sweet sauces.

Make the omelette larger with eggs plus non-starchy vegetables such as spinach, mushrooms, peppers, onions, or tomatoes, while reducing the bread portion.

Add a side of avocado, nuts, or seeds to slow digestion and increase fullness.

Eat a fiber-rich salad with leafy greens, cucumber, and olive-oil dressing before or alongside the meal.

Avoid pairing the meal with juice, sweetened tea/coffee, or sugary drinks; choose water or unsweetened tea instead.

Take a 10–20 minute easy walk after eating to help reduce the post-meal rise.