Brown Bread (Britannia) (1 Serving), Egg Omelet (1 Large) and Cheese Slice (Amul) (1 Serving)

Reduce the brown bread portion to one thin slice, or choose a smaller open-faced sandwich instead of two slices.

Eat the omelet and cheese before the bread, and include non-starchy vegetables such as spinach, mushrooms, tomatoes, or bell peppers in the omelet.

Choose denser, higher-fiber bread with whole grains and seeds, and check that it has no added sugar or sweet syrups.

Add avocado, olives, or a small handful of nuts alongside the meal to slow digestion and improve fullness.

Avoid sweet spreads, ketchup, sweetened drinks, or fruit juice with this meal; choose water, unsweetened tea, or coffee instead.

Take a 10–20 minute easy walk soon after eating, if this is safe for you.