Aloo Paratha (1 Piece), Butter (1 Tbsp) and Curd (100 G)

Have one smaller aloo paratha instead of two, and keep the potato filling thin; use more spices, coriander, and finely chopped cauliflower or paneer in the filling.

Eat the paratha with a generous serving of plain unsweetened curd or raita with cucumber, tomato, and mint; avoid sweetened curd.

Add a protein side such as eggs, paneer, tofu, or unsweetened Greek yogurt to slow the rise after the meal.

Use only a small amount of butter or ghee, and avoid pairing the meal with sweet tea, juice, dessert, or sugary pickles.

Start the meal with a salad of cucumber, tomato, leafy greens, and lemon, then eat the paratha slowly.

Take a 10–20 minute easy walk after eating, if safe and comfortable for you.