Vegetable omlette (1 piece)

Use a 2–3 egg omelette with mostly non-starchy vegetables such as spinach, mushrooms, bell peppers, zucchini, broccoli, or tomatoes; avoid adding potatoes or large amounts of corn.

Add fiber and protein to the meal, for example a side of lentils or chickpeas in a modest portion, rather than toast or hash browns.

Limit high-carbohydrate fillings and sauces, including potato, sweet sauces, ketchup, and large amounts of cheese-based or sugary dressings.

Cook with a small amount of olive oil and include avocado or nuts on the side; pairing carbohydrates with protein, fiber, and fat can soften the rise.

Keep the omelette portion balanced: prioritize vegetables and eggs, and avoid pairing it with juice, sweetened coffee drinks, or sugary beverages.

Take a gentle 10–15 minute walk after eating if this is safe and appropriate for you, and use your glucose readings to identify which ingredients or portions affect you most.