Soya Chunks (Nutrela) (1 Serving), White Wheat Flour (All Purpose) (100 G), Coconut Oil (100 G), Bell Peppers (100 G) and Broccoli (100 G)

Replace all-purpose white wheat flour with barley flour, chickpea flour (besan), or steel-cut oats flour for a slower glucose rise.

Reduce the portion of soya chunks and flour-based foods in the same meal; make bell peppers and broccoli the largest part of the plate.

Add a protein-rich side such as plain Greek yogurt, paneer, eggs, fish, or tofu to slow digestion and blunt the post-meal rise.

Include soluble-fiber foods such as lentils, chickpeas, black beans, or a small serving of barley instead of increasing flour portions.

Use coconut oil sparingly and add fat from whole foods such as avocado, almonds, walnuts, chia seeds, or flaxseed for better meal balance.

Take a 10–20 minute easy walk after eating and avoid pairing the meal with sugary drinks, juice, or dessert.