Tea with Milk and Sugar (1 Teacup (6 Fl Oz)) and Portugueuse Egg White Omelet (100 G)

Drink the tea unsweetened, or use a non-caloric sweetener such as stevia; reduce the milk portion if it is sweetened or flavored.

Keep the omelet filling focused on eggs, spinach, mushrooms, tomatoes, peppers, and herbs, rather than adding bread, potatoes, or sweet sauces.

Add a small portion of avocado, olives, or nuts to the meal to slow digestion and increase fullness.

If you want a side, choose non-starchy vegetables or a small serving of berries instead of toast, pastries, or fruit juice.

Eat slowly and avoid having the sweetened tea before or separately from the omelet; have it with the meal instead.

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