English Indian Egg Bhurji (1 Cup) and English Indian Bread Roll (1 Piece)

Replace the bread roll with a small serving of dense rye pumpernickel bread or a whole-grain chapati made with barley flour.

Increase the egg bhurji’s non-starchy vegetables, such as spinach, tomatoes, onions, bell peppers, mushrooms, and cabbage.

Add a side salad with cucumber, leafy greens, tomato, lemon, and olive oil; eat it before the bread or main dish.

Have a small portion of lentils, chickpeas, or beans instead of some or all of the bread roll.

Include a small handful of almonds, walnuts, or peanuts with the meal, while keeping added oils and portions moderate.

Avoid sweet chai, juice, and sugary sauces with this meal; choose water, unsweetened tea, or plain yogurt instead.