English Indian Egg Bhurji (100 G) and Wheat Chapati (1 Piece)

Cut the chapati portion by half or skip it, and increase the egg bhurji portion instead.

Bulk the bhurji with spinach, mushrooms, tomatoes, bell peppers, or cauliflower; use minimal onion and avoid starchy add-ins such as potato.

Add a small side of cooked lentils or chickpeas for extra fiber and protein, rather than adding another chapati.

Cook with a modest amount of oil or ghee and avoid ketchup, sweet chutneys, sugar, or sweetened sauces.

Eat the eggs and vegetables first, then any chapati last, and eat slowly.

Take a 10–20 minute easy walk after the meal, if medically appropriate.