Egg Omelet or Scrambled Egg (1 Large Egg) and Chapati (1 Piece)

Reduce the chapati portion (for example, have one smaller chapati) and avoid adding rice, potatoes, sweets, or sugary drinks to the same meal.

Choose a high-fiber chapati made with whole-wheat atta, or replace part of the flour with besan or barley flour; avoid refined-flour rotis.

Fill at least half your plate with non-starchy vegetables such as spinach, okra, cauliflower, cabbage, cucumber, tomato, or salad before eating the chapati.

Keep the omelet or scrambled eggs protein-focused: use whole eggs or egg whites with vegetables, and avoid sweet sauces, ketchup, or large amounts of breading.

Add a small serving of lentils, chickpeas, or plain unsweetened yogurt alongside the meal, while keeping the chapati portion modest.

Take a 10–20 minute easy walk after the meal and avoid lying down immediately afterward.