Egg Omelet (1 Large) and English Besan Chilla (1 Piece)

Keep the besan chilla portion moderate and avoid pairing it with bread, potatoes, sweet sauces, or sugary drinks.

Add non-starchy vegetables such as spinach, mushrooms, bell peppers, zucchini, or broccoli to the omelet or chilla for more fiber and volume.

Include a protein-rich filling such as egg, paneer, tofu, or unsweetened Greek yogurt to slow digestion.

Use minimal oil and choose a simple chutney made with mint, coriander, lemon, and spices instead of sweet chutneys or ketchup.

Eat slowly and start the meal with vegetables or the omelet before the chilla.

Take a 10–20 minute easy walk after eating, if appropriate for your health condition.