Roti (1 Medium (7 Inches)) and Aloo Gobi (1 Serving (125g))

Reduce the potato portion in the Aloo Gobi and use more cauliflower; you can replace part of the potato with zucchini, spinach, or mushrooms.

Choose a small barley roti instead of a standard wheat roti, and keep it to one small serving.

Add a protein side such as plain unsweetened yogurt, paneer, eggs, fish, chicken, tofu, or dal to slow the rise after the meal.

Start the meal with a salad of cucumber, tomato, leafy greens, and lemon or vinegar, then eat the Aloo Gobi and roti afterward.

Avoid pairing this meal with sweet drinks, juice, dessert, or large amounts of rice; choose water or unsweetened tea instead.

Take a gentle 10–20 minute walk soon after eating, if safe for you.