English Besan Chilla (1 Piece) and Vegetable Soup (Home Recipe) (1 Cup)

Reduce the chilla portion and make it thinner; eat one smaller chilla first, then reassess hunger after 15–20 minutes.

Increase protein in the meal by adding tofu, paneer, eggs, or unsweetened Greek yogurt alongside the chilla.

Add more non-starchy vegetables to the chilla and soup, such as spinach, zucchini, mushrooms, capsicum, cabbage, cauliflower, or green beans.

Avoid adding potato, sweet corn, rice, noodles, flour, cornstarch, or sugar to the vegetable soup; use blended cauliflower, zucchini, or lentils in a modest amount for body instead.

Include a small serving of healthy fat or fiber with the meal, such as avocado, chia seeds, flaxseed, almonds, walnuts, or pumpkin seeds.

Take a 10–20 minute easy walk soon after eating, and avoid having the meal when very hungry or after a long gap without food.