Omelette (1 piece)

Make the omelette mostly eggs plus non-starchy vegetables such as spinach, mushrooms, peppers, zucchini, or tomatoes; avoid adding potatoes or a large amount of sweet sauces.

Skip or reduce toast, hash browns, pastries, fruit juice, and sugary coffee drinks served with the omelette, as these are often the main cause of the rise.

If you want a side, choose avocado, a small serving of beans or lentils, plain Greek yogurt, or berries rather than refined-grain breakfast foods.

Add fiber and healthy fat to the meal, for example chia or ground flax in plain yogurt, or avocado and nuts alongside the omelette.

Keep portions moderate, especially cheese and processed meats, and choose lean fillings such as turkey, chicken, or smoked salmon when possible.

Take an easy 10–20 minute walk after eating and track which omelette ingredients or side dishes correspond with higher readings.