Omlett (1 serving(s)) and White Bread (1 Slice)

Replace white bread with dense pumpernickel or rye-kernel bread, and keep the portion to one slice.

Add non-starchy vegetables to the omelet, such as spinach, mushrooms, peppers, or tomatoes.

Include a fiber-rich side such as lentils, chickpeas, or beans instead of extra bread.

Pair the meal with healthy fats and protein, such as avocado, plain Greek yogurt, or a small handful of nuts.

Eat the omelet and vegetables first, then the bread last to slow the rise after the meal.

Take a 10–20 minute easy walk soon after eating.