Dal Yellow (Hommade) (1 Serving), White Rice (1 Cup, Cooked), Roti (1 Medium (7 Inches)) and Aloo Sabzi (100 G)

Reduce the white rice portion to 1/4–1/2 cup cooked and fill the rest of the plate with non-starchy vegetables such as bhindi, cauliflower, cabbage, spinach, or cucumber salad.

Choose either rice or roti at a meal rather than both; if choosing rice, use a smaller serving of cooked quinoa or barley instead of white rice.

Keep aloo sabzi to a small portion and increase vegetables in it, such as cauliflower, peas, spinach, or beans; avoid frying the potatoes.

Make the yellow dal thicker and include a generous portion; add vegetables such as spinach, bottle gourd, or tomatoes to increase fiber and volume.

Start the meal with a salad of cucumber, tomato, carrot, and leafy greens dressed with lemon or vinegar, and eat the starches last.

Add protein and healthy fat, such as plain curd, paneer, eggs, fish, tofu, or a small handful of nuts, and take a 10–20 minute walk after eating.