Tea with Milk (1 Teacup (6 Fl Oz)) and English Besan Chilla (1 Piece)

Make the besan chilla thinner and smaller, and add non-starchy vegetables such as spinach, methi, zucchini, capsicum, onion, or cabbage.

Increase protein by mixing in paneer or serving the chilla with plain unsweetened Greek yogurt.

Avoid sugar, honey, jaggery, biscuits, rusks, and sweetened tea premixes with the tea; choose unsweetened tea with a modest amount of milk.

Do not add rice flour, refined flour, potato, or sweet chutneys to the chilla; use mint-coriander chutney without sugar instead.

Eat the chilla with a side salad or cooked vegetables first, then have the tea after the meal rather than alongside it.

Take a gentle 10–20 minute walk after eating, and avoid lying down immediately after the meal.