Moong dal chilla (1 piece)

Keep the chilla portion moderate and make it thicker with extra moong dal batter rather than adding rice flour, semolina, or refined flour.

Add protein and fat to the meal: fill the chilla with paneer, tofu, or egg, and cook with a small amount of oil.

Serve it with a large side of non-starchy vegetables such as spinach, capsicum, mushrooms, cucumber, tomato, or salad.

Add chopped vegetables and seeds such as flaxseed, chia seeds, or sesame seeds directly into the batter for more fiber and slower digestion.

Choose plain unsweetened yogurt or a mint-coriander chutney without sugar as an accompaniment; avoid sweet chutneys and sugary drinks.

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