English Dal (1 Cup), Chapati (1 Piece) and Aloo Sabzi (100 G)

Replace most of the potato in the sabzi with cauliflower, okra, spinach, or bottle gourd; keep potato as a small garnish only.

Choose a barley or besan-based roti instead of regular chapati, and limit the serving to one small roti.

Keep the dal unsweetened and avoid adding potato; add extra non-starchy vegetables or tofu/paneer for more protein and fiber.

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

Avoid pairing this meal with rice, sweets, fruit juice, or sweetened drinks; choose water or unsweetened tea instead.

Take a relaxed 10–20 minute walk after eating, if appropriate for your health and mobility.