English Besan Chilla (1 Piece) and Milk (1 Cup)

Reduce the portion of besan chilla and avoid adding rice flour, refined flour, potatoes, or sweet sauces to the batter or toppings.

Add plenty of non-starchy vegetables to the chilla, such as spinach, methi, zucchini, mushrooms, bell peppers, tomatoes, or cabbage.

Include a protein-rich side such as eggs, paneer, tofu, or unsweetened Greek yogurt; avoid sweetened yogurt.

Choose plain, unsweetened milk and keep the serving modest; do not combine it with sugar, honey, malted drink powders, or biscuits.

Eat the chilla slowly and start the meal with vegetables or a small salad dressed with lemon or vinegar.

Take a 10–20 minute easy walk after eating, if safe and appropriate for you.