Aloo Paratha (1 Piece) and Chai (1 Teacup (6 Fl Oz))

Make the paratha with barley flour or besan instead of refined flour, and use a smaller portion with minimal oil or ghee.

Replace most of the potato filling with grated cauliflower, spinach, methi, paneer, or tofu; season generously so it remains satisfying.

Add protein alongside the meal, such as plain yogurt, paneer, tofu, or eggs, rather than eating paratha alone.

Have unsweetened chai, or gradually reduce added sugar; avoid biscuits, rusk, and other sweet accompaniments.

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

Take a 10–20 minute easy walk after eating to reduce the post-meal rise.