Khichdi (1 Cup, Cooked) and Egg Omelet (1 Large)

Reduce the khichdi portion and increase the omelet’s non-starchy vegetables, such as spinach, mushrooms, bell peppers, or zucchini.

Make khichdi with a higher lentil-to-rice ratio and use whole mung dal rather than relying mainly on rice.

Choose a smaller serving of brown basmati rice or parboiled basmati rice in the khichdi instead of regular white rice.

Add fiber and healthy fats to the meal, such as chia seeds, ground flaxseed, avocado, or a small handful of almonds.

Eat the omelet and vegetables first, then have the khichdi slowly; avoid seconds and sugary drinks alongside the meal.

Take a gentle 10–20 minute walk after eating, if safe for you, and discuss repeated large spikes with your clinician.