English Masoor Dal (1 Cup), Aloo Gobi (1 Serving (125g)) and Roti (Aashirvaad) (1 Serving)

Reduce the potato portion in aloo gobi and increase cauliflower; avoid adding potatoes to the dish when possible.

Keep masoor dal as the main starch, but use a smaller bowl and avoid adding rice or a second roti in the same meal.

Swap regular wheat roti for a barley- or besan-based roti, and limit the meal to one small roti.

Start the meal with a salad of cucumber, tomato, leafy greens, and lemon, then eat dal and vegetables before the roti.

Add protein and fat without added sugar, such as plain yogurt, paneer, tofu, eggs, or a small handful of almonds, to slow digestion.

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