Almonds (1 Almond) and Tandoori Chicken (100 G)

Reduce the almond portion to a small handful (about 15–20 almonds) and avoid honey-roasted, candied, or sweetened varieties.

Choose tandoori chicken without sugary marinades or sweet chutneys; request plain yogurt, lemon, herbs, and spices instead.

Pair the meal with non-starchy vegetables such as salad greens, cucumber, broccoli, cauliflower, or spinach to add fiber and volume.

Skip refined-carbohydrate sides such as naan, white rice, fries, and sweet drinks; choose a small serving of lentils or chickpeas if you want a more filling side.

Eat slowly and start with vegetables and chicken before almonds or any carbohydrate-containing side dishes.

Take a gentle 10–20 minute walk after the meal, if safe for you, and monitor your response to identify a portion size that works better.