English Indian Egg Bhurji (1 Cup) and Tea with Milk and Sugar (1 Teacup (6 Fl Oz))

Make the tea unsweetened or use a non-sugar sweetener such as stevia; gradually reduce added sugar if needed.

Use a smaller amount of milk in tea, or choose unsweetened milk without added sugars.

Add high-fibre vegetables to the egg bhurji, such as spinach, mushrooms, tomatoes, bell peppers, or cauliflower.

Avoid pairing the meal with toast, naan, biscuits, or other refined-flour sides; have the bhurji on its own or with a small salad.

Include a side of plain, unsweetened Greek yogurt or cucumber raita to make the meal more filling.

Take a 10–15 minute easy walk after eating to help limit the post-meal rise.