Cheese Onion Paratha (Amul) (1 Serving)

Reduce the paratha portion—for example, have one small paratha instead of a large or second serving—and avoid adding butter or sweet sauces.

Choose a whole-wheat, high-fiber dough and increase the filling with onion, spinach, cauliflower, or bell pepper while using a modest amount of cheese.

Pair it with plain unsweetened Greek yogurt or curd rather than pickle, ketchup, sweet chutney, or a sugary drink.

Add a side salad of cucumber, tomato, leafy greens, and lemon before or alongside the meal to slow absorption and improve fullness.

Include a protein side such as boiled eggs, tofu, or paneer, and keep the paratha as the smaller part of the plate.

Take a gentle 10–20 minute walk after eating, if medically appropriate, and avoid lying down immediately after the meal.