Omlette (1 piece)

Choose a plain omelette made with eggs, non-starchy vegetables such as spinach, mushrooms, peppers, tomatoes, or zucchini, and minimal added oil.

Avoid pairing the omelette with toast, hash browns, fries, sweet sauces, ketchup with added sugar, or sugary drinks; these are more likely to raise glucose than the eggs.

Add fiber-rich sides such as avocado, lentils, chickpeas, or a small serving of plain Greek yogurt to slow digestion and improve fullness.

Use unsweetened ingredients and check labels on cheese, sausage, bacon, plant-based meat substitutes, and sauces for added sugars or starches.

Keep the meal portion moderate, especially high-fat additions like large amounts of cheese, butter, or processed meats, which can sometimes cause a delayed rise.

Take a gentle 10–20 minute walk after eating and compare your responses to different omelette ingredients and portion sizes in Stable.