Egg Curry (1 Cup) and English Indian Bhakri Bread (1 Piece)

Keep the bhakri portion smaller and add more egg curry with non-starchy vegetables such as spinach, cauliflower, okra, cabbage, or eggplant.

Choose a higher-fibre bhakri made from barley, besan (chickpea flour), or a millet such as ragi, rather than refined-flour breads.

Eat the egg curry and vegetables first, then have the bhakri; eat slowly and avoid a second serving of bread.

Add a side salad of cucumber, tomato, leafy greens, and lemon, or cooked vegetables, to increase fibre without adding many starches.

Avoid potato, sweetened sauces, and large amounts of onion-heavy gravy in the curry; use tomato, spinach, coconut, and spices for flavour instead.

Take a gentle 10–20 minute walk after the meal, if safe and appropriate for you.