Tea with Milk and Sugar (1 Teacup (6 Fl Oz)), Brown Bread (1 Regular Slice) and English Indian Egg Bhurji (1 Cup)

Reduce the brown-bread portion (for example, have one small slice instead of two) and eat the egg bhurji first so protein and fat slow the rise from the bread.

Make the bhurji more filling with non-starchy vegetables such as spinach, mushrooms, bell peppers, tomatoes, or cabbage, and use minimal oil.

Choose a denser, higher-fibre bread with whole grains and seeds, and avoid sweetened, soft, or highly processed brown bread; check that its carbohydrate content per serving is lower.

Remove or substantially reduce the sugar in tea; use cinnamon, cardamom, vanilla, or a non-sugar sweetener if needed.

Use a smaller cup of tea and more water relative to milk; avoid pairing the meal with additional biscuits, jam, fruit juice, or other sweet items.

Take a 10–20 minute easy walk after eating, if safe for you, to help reduce the post-meal rise.