English Masoor Dal (1 Cup), Roti (Aashirvaad) (1 Serving) and Aloo Beans (100 G)

Keep the aloo beans portion smaller and increase the beans; use less potato and avoid adding sugar or starchy thickeners.

Have a large serving of non-starchy vegetables first, such as cucumber, tomato, spinach, okra, cauliflower, or salad greens, dressed with lemon and a little olive oil.

Add a protein side such as plain curd, paneer, tofu, eggs, fish, or chicken; keep the dal unsweetened and prepared with minimal oil.

Replace one regular roti with a barley or besan-based roti, or reduce the total roti portion and avoid refined-flour rotis.

Eat in this order: vegetables and protein first, then dal and aloo beans, with roti last.

Take a 10–20 minute easy walk soon after the meal, and avoid sitting or lying down immediately afterward.