Egg Omelet (1 Large), Plain Paratha (1 Piece) and Tea with Milk and Sugar (1 Teacup (6 Fl Oz))

Keep the egg omelet, but add non-starchy vegetables such as spinach, mushrooms, tomatoes, onions, or bell peppers; avoid adding potatoes.

Replace the plain paratha with a besan (chickpea-flour) chilla, ideally with vegetables and little oil.

Remove sugar from tea gradually, or use an unsweetened non-caloric sweetener if needed; choose a smaller cup and avoid sweet biscuits alongside it.

Use a modest amount of milk in tea and avoid sweetened condensed milk, flavored creamers, or extra sugar.

Add a small side of plain unsweetened Greek yogurt or a serving of lentils to increase protein and fiber without adding a large carbohydrate load.

Take a 10–20 minute easy walk after the meal and keep the flatbread/chilla portion to one small serving.