White Rice (1 Cup, Cooked), English Indian Rasam Soup (1 Cup) and Aloo Sabzi (100 G)

Replace the white rice with a smaller serving of cooked quinoa or pearl barley.

Make the sabzi mainly with cauliflower, okra, or eggplant, and add lentils or chickpeas for more fiber and protein.

Start the meal with a bowl of rasam and a non-starchy vegetable salad before the main dish.

Include a protein side such as paneer, tofu, eggs, or plain unsweetened yogurt.

Keep the rice substitute portion modest and avoid seconds; increase the vegetable and protein portions instead.

Take a 10–20 minute easy walk after eating to help reduce the post-meal rise.