Methi Paratha (1 Piece) and Egg Omelet (1 Large)

Keep the omelet, but limit the methi paratha to a smaller portion and avoid adding potatoes, sugar, or refined flour to the dough.

Make the paratha primarily with besan and methi, using minimal oil; add spices and grated non-starchy vegetables such as spinach or zucchini for bulk.

Eat the omelet and a side salad of cucumber, tomato, and leafy greens before the paratha to slow the rise.

Choose plain unsweetened yogurt or a small portion of paneer alongside the meal instead of sweetened chutneys, ketchup, or sweet drinks.

Avoid fruit juice, tea or coffee with sugar, and desserts for at least a few hours around this meal; choose water or unsweetened tea instead.

Take a 10–20 minute easy walk after eating, if safe for you, and monitor portion sizes based on your glucose response.