English Besan Chilla (1 Piece) and Boiled Egg (1 Small)

Reduce the besan portion and make a thinner chilla; keep the meal to one small-to-medium chilla with boiled egg rather than adding extra flour.

Add plenty of non-starchy vegetables to the chilla, such as spinach, capsicum, mushrooms, zucchini, or cabbage, to increase fibre and slow digestion.

Include a side of plain unsweetened curd or Greek yogurt, and avoid sweetened yogurt, ketchup, chutneys with sugar, or sweet drinks.

Use minimal oil but do not make the meal completely fat-free; a small amount of olive, mustard, or groundnut oil can help make the meal more balanced.

Eat the egg and vegetable side first, then the chilla slowly, and avoid pairing it with bread, rice, potatoes, fruit juice, or sweets in the same meal.

Take a 10–20 minute easy walk after eating, if medically appropriate, and use your glucose readings to identify the besan portion that works best for you.