Chapati (1 Piece) and Aloo Sabzi (100 G)

Replace the potato-heavy sabzi with a non-starchy vegetable sabzi such as okra, cauliflower, cabbage, spinach, bottle gourd, or eggplant.

Choose a smaller carbohydrate portion and add a generous serving of lentils, chickpeas, paneer, tofu, eggs, fish, or chicken for protein and fullness.

Use a barley roti or besan chilla in place of regular chapati when practical.

Start the meal with a salad containing cucumber, tomato, leafy greens, and lemon, without sweet dressings.

Add healthy fat in a measured amount, such as peanuts, almonds, walnuts, or plain yogurt, alongside the meal.

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