Portugueuse Egg White Omelet (1 Cup (About 3.4 Large Eggs)) and Whole Wheat Bread (1 Regular Slice)

Keep the egg-white omelet, but add non-starchy vegetables such as spinach, mushrooms, tomatoes, or peppers to increase fiber and volume.

Replace the whole-wheat bread with a small slice of dense pumpernickel or traditional sourdough rye bread, and avoid sweetened or fluffy breads.

Add a source of unsaturated fat to the meal, such as avocado, olives, or extra-virgin olive oil, to slow carbohydrate absorption.

Eat the omelet and vegetables first, then have the bread last rather than eating the bread on an empty stomach.

Limit the bread portion to one small slice and avoid adding jam, honey, juice, or sweet drinks with the meal.

Take a 10–20 minute easy walk soon after eating to help your muscles use circulating glucose.