Roti (1 Medium (7 Inches)), English Moong Dal (1 Cup) and Aloo Gobi (1 Serving (125g))

Make aloo gobi mostly cauliflower: use a small amount of potato, or replace the potato with paneer or tofu for a lower-carb version.

Keep the moong dal serving generous relative to the starches, and avoid adding sugar, jaggery, or potato to the dal.

Replace one roti with a barley-flour roti or a besan chilla, and keep the remaining roti small and thin.

Start the meal with a cucumber, tomato, leafy-green, and lemon salad; eat the dal and vegetables before the roti.

Add protein and fat in modest amounts, such as paneer, tofu, plain curd, or a small handful of nuts, rather than having roti and potatoes by themselves.

Take a 10–20 minute easy walk soon after eating, and avoid sitting continuously after the meal.