Roti (1 Medium (7 Inches)) and Egg Curry (1 Cup)

Keep the egg curry, but use a lighter gravy: less oil, no added sugar, and more non-starchy vegetables such as spinach, cauliflower, bell peppers, or green beans.

Limit roti to one small, thin roti and choose one made from 100% whole-wheat atta, barley flour, or chickpea flour rather than refined flour.

Start the meal with a salad of cucumber, tomato, leafy greens, and lemon or vinegar; avoid sweet dressings.

Add a fiber-rich side such as lentils, chickpeas, or a small serving of unsweetened plain yogurt with cucumber.

Avoid pairing the meal with rice, potatoes, sugary drinks, fruit juice, or dessert; choose water, unsweetened tea, or buttermilk instead.

Take a gentle 10–20 minute walk after eating, if appropriate for your health and mobility.