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

Reduce the paratha portion (for example, have half to one small paratha) and keep the omelet as the main part of the meal.

Make the omelet with plenty of non-starchy vegetables such as spinach, mushrooms, bell peppers, onions, or tomatoes; avoid potato fillings.

Choose a thin, minimally oiled whole-wheat atta paratha rather than a large, refined-flour, layered, or heavily buttered version.

Add a side of plain unsweetened curd or Greek yogurt to slow digestion and improve fullness.

Eat a fiber-rich salad first, such as cucumber, tomato, lettuce, cabbage, and lemon, before starting the paratha.

Take a 10–20 minute easy walk after the meal and avoid sweet drinks, juice, or dessert alongside it.