Egg Omelet (1 Large) and English Indian Bread Roll (1 Piece)

Choose a smaller bread portion or replace the roll with a high-fiber whole-grain roti, besan chilla, or a low-carb seed-based wrap.

Keep the omelet, but add non-starchy vegetables such as spinach, mushrooms, peppers, tomatoes, or onions to increase fiber and volume.

Avoid sweet sauces, ketchup, sweet chai, juice, or sugary drinks with the meal; choose water, unsweetened tea, or coffee instead.

Add a side of plain unsweetened yogurt or a small portion of nuts such as almonds or walnuts to slow digestion.

Eat the omelet and vegetables first, then the bread last; avoid eating the bread on an empty stomach.

Take a gentle 10–20 minute walk after eating, if safe for you, to help reduce the post-meal rise.