Egg Omelet (1 Large), Pramod - Parantha Plain Less Oil (1 number), Toned Milk (Amul) (1 Serving) and Toned Milk (Mother Dairy) (1 Serving)

Keep the omelet, but add non-starchy vegetables such as spinach, mushrooms, capsicum, or tomato, and avoid sweet sauces or ketchup.

Reduce the paratha portion to half or choose a smaller, thinner whole-wheat paratha; avoid pairing it with additional starches.

Have the omelet and vegetables first, then eat the paratha slowly to lessen the rise after the meal.

Use minimal oil or ghee for the omelet and paratha, but include protein such as egg, paneer, or unsweetened curd with the meal.

Limit toned milk to one small glass at a time and avoid taking two servings together; choose unsweetened curd instead if it suits you.

Take a gentle 10–20 minute walk after eating, and track your response to identify the paratha and milk portions that work best for you.