White Rice (1 Cup, Cooked), Dal Yellow (Hommade) (1 Serving) and English Indian Egg Bhurji (1 Cup)

Replace white rice with cooked pearl barley, quinoa, or cauliflower rice.

Keep the dal yellow and egg bhurji as the main components of the meal, and use a smaller starch portion.

Add a generous side of non-starchy vegetables such as spinach, okra, broccoli, cauliflower, or cucumber salad.

Eat the vegetables and egg bhurji first, then dal, and have the starch last.

Avoid sweet drinks, fruit juice, and desserts with this meal; choose water or unsweetened tea instead.

Take a 10–20 minute easy walk after eating, if appropriate for you.