English Besan Chilla (1 Piece), Portugueuse Egg White Omelet (100 G) and Tea with Milk (1 Teacup (6 Fl Oz))

Keep the besan chilla portion smaller and avoid adding refined flour, potato, or sweet sauces to the batter or topping.

Add high-fiber vegetables such as spinach, mushrooms, bell peppers, zucchini, or cabbage to the chilla and egg-white omelet.

Have the omelet and vegetables before the chilla, and eat the chilla slowly rather than on an empty stomach.

Use unsweetened tea with a modest amount of milk; avoid adding sugar, honey, syrups, or flavored creamers.

Include a small side of plain Greek yogurt or unsweetened curd with the meal to increase protein and fullness.

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