Portugueuse Egg White Omelet (100 G)

Choose a plain egg-white omelet with non-starchy vegetables such as spinach, mushrooms, peppers, tomatoes, or zucchini; avoid added potatoes, bread, sweet sauces, and sugary drinks.

Add fiber-rich ingredients to the omelet, such as avocado, chia seeds, or a side salad with olive-oil dressing, to slow digestion.

Include a modest portion of protein or fat alongside the meal, such as cheese, plain Greek yogurt, nuts, or olive oil, if these fit your dietary needs.

If the omelet is served with toast, replace it with a small serving of lentils, chickpeas, or beans, or skip the starch entirely.

Eat the omelet before any carbohydrate-containing side dishes, and keep portions of rice, pastries, fruit juice, or desserts small.

Take a 10–20 minute easy walk after eating, and check whether restaurant-specific ingredients such as milk, flour, potatoes, or sweetened sauces are contributing to the rise.