English Indian Egg Bhurji (1 Cup) and Roti (1 Medium (7 Inches))

Reduce the roti portion to one small roti and increase the egg bhurji portion with extra non-starchy vegetables such as spinach, capsicum, tomato, mushrooms, or cabbage.

Replace regular wheat roti with a barley-flour, chickpea-flour (besan), or buckwheat-flour roti; avoid adding potato to the bhurji.

Start the meal with a salad of cucumber, tomato, leafy greens, lemon, and a small amount of olive oil or peanuts.

Include a protein- and fat-containing side such as plain unsweetened yogurt, paneer, or a small handful of almonds to slow absorption.

Avoid sweet chai, juice, sugary sauces, and dessert with this meal; choose water, unsweetened tea, or salted buttermilk instead.

Take a 10–20 minute easy walk soon after eating, if medically appropriate.