Brown Bread (1 Regular Slice) and English Indian Paneer Bhurji (1 Cup)

Reduce or skip the brown bread portion; have paneer bhurji with a large serving of non-starchy vegetables such as spinach, bell peppers, mushrooms, tomatoes, or cucumber instead.

If you want a bread-like accompaniment, choose a small chilla made from besan (chickpea flour) or a moong-dal chilla, and avoid adding potato or refined flour.

Increase the paneer bhurji’s protein and vegetable volume: use paneer with egg, spinach, onions, tomatoes, and capsicum, while keeping added sugar and sweet chutneys out.

Add a side salad with cucumber, tomato, leafy greens, lemon, and a small amount of olive oil or unsweetened yogurt before or alongside the meal.

Keep the meal portion modest, eat slowly, and avoid pairing it with juice, sweet tea, sugary sauces, or dessert.

Take a 10–20 minute easy walk after eating, and use your glucose readings to identify the bread amount you personally tolerate best.