Toasted White Bread (1 Slice) and English Indian Egg Bhurji (1 Cup)

Replace toasted white bread with a small serving of dense pumpernickel or 100% rye bread, and keep it to one slice.

Add non-starchy vegetables to the egg bhurji—such as spinach, tomatoes, mushrooms, bell peppers, or onions—to increase volume and fiber without adding many fast-digesting carbohydrates.

Avoid adding potatoes, sugary ketchup, sweet chutneys, or large amounts of peas to the bhurji; use herbs, chilies, lemon, and spices for flavor instead.

Include a fiber-rich side such as lentils, chickpeas, or a small salad with cucumber and leafy greens rather than having extra bread.

Keep the meal protein- and fat-balanced: use whole eggs, avoid sweetened sauces, and limit added butter or oil to a modest amount.

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