Roti (Aashirvaad) (1 Serving) and English Besan Chilla (1 Piece)

Reduce the portion of roti and chilla, and avoid eating both in the same meal; choose one starch-focused item only.

Make besan chilla thicker and higher in protein by adding paneer, egg, tofu, or plain unsweetened Greek yogurt on the side.

Add plenty of non-starchy vegetables to the chilla, such as spinach, methi, capsicum, tomato, onion, mushrooms, or zucchini.

Replace some or all wheat roti with a smaller portion of lentil-based roti or a 100% besan chilla, rather than refined-flour breads.

Eat the meal with a salad of cucumber, tomato, leafy greens, and lemon, and avoid sweet drinks, juice, chutneys with sugar, or dessert alongside it.

Take a 10–20 minute easy walk after eating and check whether smaller portions or different meal combinations improve your readings.