Egg (Whole) (1 Large) and Wheat Chapati (1 Piece)

Reduce the chapati portion—for example, have one small chapati instead of multiple—and avoid adding rice, potatoes, or sweets in the same meal.

Keep the egg, but prepare it boiled, poached, or with minimal oil rather than frying it heavily.

Add a large serving of non-starchy vegetables such as spinach, okra, cucumber, tomato, cauliflower, or cabbage alongside the meal.

Choose a chapati made from stone-ground whole-wheat flour or replace part of the wheat flour with chickpea flour for a slower rise in blood sugar.

Eat the vegetables and egg first, then have the chapati last; eat slowly and avoid sugary drinks.

Take a 10–20 minute easy walk after eating, if appropriate for your health and mobility.