Toasted Whole Wheat Bread (1 Slice, Thin (3 3/4 Inches X 5 Inches X 3/8 Inches)) and Portugueuse Egg White Omelet (100 G)

Reduce the bread portion to one thin slice, and eat the omelet before the toast.

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

Include avocado or a small handful of almonds or walnuts with the meal to slow digestion.

Use olive oil in the omelet and avoid sweet sauces, ketchup, or sugary coffee drinks alongside it.

Choose a dense, high-fiber whole-wheat or seeded bread with no added sugar; toast it lightly rather than eating multiple slices.

Take a 10–15 minute easy walk after eating to help reduce the post-meal rise.