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

Keep the omelet, but add non-starchy vegetables such as spinach, mushrooms, bell peppers, or tomatoes, and avoid sweet sauces or ketchup.

Make the roti smaller or replace it with a roti made primarily from barley flour or chickpea flour; avoid refined-flour rotis.

Drink tea without added sugar, honey, syrups, or sweetened creamers; use only a small amount of unsweetened milk if desired.

Add a protein or fat side such as paneer, plain yogurt, or a small handful of nuts to slow the meal’s glucose impact.

Eat the omelet and vegetables first, then the roti, and avoid having extra roti or snacks immediately afterward.

Take a gentle 10–20 minute walk after the meal and track your glucose response to identify the portion size that works for you.