Egg Omelet (1 Large) and English Moong Dal Chilla (1 Piece)

Keep the omelet and moong dal chilla portions moderate, and avoid eating extra chillas in the same meal.

Add non-starchy vegetables such as spinach, mushrooms, bell peppers, tomatoes, zucchini, or cabbage to the omelet and chilla batter.

Include a side of plain unsweetened Greek yogurt or curd, if tolerated, rather than sweetened yogurt or sugary sauces.

Avoid pairing this meal with white bread, potatoes, sweet chutneys, ketchup, fruit juice, or sweetened tea/coffee.

Start the meal with a salad of cucumber, leafy greens, tomatoes, and lemon, then eat the omelet and chilla.

Take an easy 10–20 minute walk after eating and track your glucose response to adjust serving size.