English Chicken Tikka (100 G) and Fried Egg (100 G)

Eat the chicken tikka and fried egg with a small serving of lentils or chickpeas to provide slower, steadier carbohydrate absorption.

Add non-starchy vegetables such as spinach, broccoli, cauliflower, peppers, or salad before or alongside the meal.

Avoid sweet chutneys, sugary marinades, sweetened drinks, and large portions of refined breads or rice with the meal.

Include a small portion of plain Greek yogurt or unsweetened raita to add protein and fat without a rapid sugar load.

Use grilled or baked chicken tikka and limit added frying oil to make the meal easier to digest steadily.

If you are prone to post-meal lows, avoid eating this very low-carbohydrate meal after prolonged fasting; add a modest portion of beans or lentils instead.