Egg Omelet (1 Large), Roti (1 Medium (7 Inches)), French Chickpea Flatbread (1 Piece) and Tea with Milk and Sugar (1 Teacup (6 Fl Oz))

Reduce the roti and chickpea flatbread portions, or have only one of them at the meal; keep the omelet as the main component.

Ask for tea with less or no added sugar; use cinnamon, cardamom, or a non-sugar sweetener if needed.

Add a large side of non-starchy vegetables such as spinach, mushrooms, tomatoes, bell peppers, cucumber, or salad to increase fiber and volume.

Choose a chickpea flatbread made with mostly chickpea flour and avoid refined-flour blends; keep it thin and pair it with vegetables.

Include a small amount of healthy fat with the meal, such as avocado, nuts, seeds, or olive oil, rather than adding extra bread.

Take a 10–20 minute easy walk after eating and avoid having the sweetened milk tea on an empty stomach.