Portugueuse Egg White Omelet (100 G) and Toasted Multigrain Bread (1 Regular Slice)

Keep the omelet, but add non-starchy vegetables such as spinach, mushrooms, peppers, tomatoes, or zucchini; use olive oil and include avocado on the side.

Replace toasted multigrain bread with one small slice of dense pumpernickel or rye sourdough bread, and check the serving size rather than eating multiple slices.

Add a small portion of nuts or seeds, such as almonds, walnuts, chia, or ground flaxseed, alongside the meal to slow absorption.

Eat the omelet and vegetables first, then have the toast last; avoid eating the bread by itself before the rest of the meal.

Keep the bread portion to one slice and avoid sweet spreads, jam, honey, sweetened coffee drinks, or fruit juice with the meal.

Take a 10–20 minute easy walk beginning soon after eating, if this is safe and appropriate for you.