Omelette sandwich (1 piece)

Use a smaller sandwich: keep the omelette but use one thin slice of dense pumpernickel or 100% rye bread, or make it open-faced.

Add fiber-rich fillings such as spinach, mushrooms, tomato, cucumber, or avocado, and avoid sweet chutneys, ketchup, and sugary sauces.

Pair the sandwich with a side salad of leafy greens, cucumber, and olive-oil dressing; eat the salad before the sandwich.

Keep the omelette protein-forward by adding extra egg, tofu, or cheese, rather than adding extra bread or hash browns.

Avoid pairing it with juice, sweetened coffee, soda, or chips; choose water, unsweetened tea, or coffee instead.

Take an easy 10–20 minute walk after eating, if appropriate for you.