hallo! dietitian here🥰 you can try cooking your pap the previous day and just reheating it when you wang to eat it as this lowers the GI of the pap.
Another alternative is to have maltebella pap as its higher in fibre.
Lower GI and higher fibre foods keep you fuller for longer so then its easier to stay within your calories for the rest of the day😁 and always try to eat in combination with veggies and a healthy protein.
definitely aggree that you should still be able to eat your favorite foods, portion control, accounting for it the rest of the day and making it as healthy as possible is the best way to approach it
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marike0715