Break 3 eggs into a small bowl and add 1 tsp of milk and dash of black pepper. Whisk vigorously. Spray 8" non stick pan with spray oil. Pour in eggs. Place lid on top (preferably glass lid so you can keep an eye on your omelet). Cook over med low heat, and once eggs start to solidify, gently slide wide spatula under omelet and flip. Sprinkle cheese around omelet and place meat in center, then flip one side over on top, then the other. Remove from heat. Top with more cheese and pepper flakes if desired.