Rumali Roti (1 Piece) and Veg kolhapuri (1 piece)

Limit Rumali Roti to half or one small roti, and avoid a second serving; eat it slowly.

Ask for Veg Kolhapuri with no potatoes or added sugar, less oil, and extra non-starchy vegetables such as spinach, cauliflower, capsicum, mushrooms, or okra.

Start the meal with a raw salad of cucumber, tomato, leafy greens, and lemon to slow absorption.

Add a protein side such as paneer tikka, grilled tofu, plain curd, or unsweetened raita.

If you want a legume side, choose chana, rajma, or lentils in a small portion instead of extra roti or rice.

Take a 10–20 minute easy walk after the meal and avoid sugary drinks, dessert, and sweetened lassi.