Boiled Egg (1 Large) and English Moong Dal Chilla (1 Piece)

Keep the boiled egg, but make the moong dal chilla thinner and smaller; have one chilla first and check whether the portion, rather than the egg, is driving the rise.

Add more non-starchy vegetables to the chilla, such as spinach, methi, zucchini, capsicum, mushrooms, or cabbage, and avoid adding potato, rice flour, or refined flour.

Pair the meal with a side salad of cucumber, tomato, lettuce, and lemon, or plain unsweetened curd, instead of chutneys with sugar or sweetened drinks.

Use minimal oil for cooking, but include a modest amount of protein and fat from the egg, plain curd, or a small portion of nuts to slow absorption.

Avoid eating the chilla after a long fast or when very hungry; start with vegetables or the egg, then eat the chilla slowly.

Take a 10–15 minute easy walk after the meal and track your response with different chilla portions to identify your personal tolerance.