English Besan Chilla (1 Piece) and Egg white (1 piece)

Reduce the besan portion and make a thinner chilla; avoid adding rice flour, refined flour, potato, or sweet sauces to the batter.

Add high-fiber vegetables such as spinach, mushrooms, bell peppers, zucchini, cabbage, or onions to the chilla.

Keep the egg whites and add a small amount of paneer or unsweetened Greek yogurt on the side for extra protein and fullness.

Cook with a modest amount of olive oil, mustard oil, or ghee, and top with chia seeds or flaxseed powder.

Pair the meal with unsweetened yogurt or a salad of cucumber, tomato, lettuce, and lemon instead of chutneys containing sugar or fruit.

Take a 10–20 minute easy walk after eating and avoid having the chilla as a large standalone meal when very hungry.