Egg Omelet (1 Large), Roti (1 Medium (7 Inches)) and Tea with Milk and Sugar (1 Teacup (6 Fl Oz))

Reduce or skip the added sugar in tea; use cinnamon, cardamom, or a non-sugar sweetener if needed.

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

Have a smaller roti portion and avoid eating it alone; eat the omelet and vegetables first, then the roti.

Choose a thinner, higher-fiber roti made with barley flour, chickpea flour, or a barley–chickpea flour blend instead of refined flour.

Use unsweetened milk or a smaller amount of milk in tea, and avoid sweet biscuits or other snacks alongside it.

Take a gentle 10–20 minute walk after the meal and avoid sitting continuously afterward.