Plain Paratha (1 Piece) and Aloo Sabzi (100 G)

Reduce the portion of plain paratha and avoid having seconds; eat it slowly with plenty of non-starchy vegetables.

Make the aloo sabzi with less potato and add cauliflower, spinach, okra, beans, or cabbage to increase fiber and lower the meal’s carbohydrate load.

Have a protein side such as plain curd, paneer, eggs, tofu, or dal; keep added sugar out of the curd and gravy.

Replace one paratha with a besan chilla or a bowl of dal, and use minimal oil or ghee.

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

Take a 10–20 minute easy walk after eating and avoid lying down immediately.