English Lemon Rice (100 G) and Egg Omelet (1 Large)

Reduce the rice portion and increase the omelet portion with non-starchy vegetables such as spinach, mushrooms, bell peppers, or broccoli.

Use cooked-and-cooled, then reheated basmati rice or parboiled basmati rice instead of regular white rice; keep the serving modest.

Add a side of lentils, chickpeas, or plain Greek yogurt to slow digestion and make the meal more filling.

Include healthy fat and fiber in the meal, such as avocado, almonds, chia seeds, or ground flaxseed.

Avoid pairing the meal with sweet drinks, fruit juice, dessert, or large amounts of extra rice.

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