Bajra Khichdi (1 piece)

Reduce the bajra portion and bulk out the khichdi with non-starchy vegetables such as spinach, bottle gourd, zucchini, cauliflower, beans, or okra.

Add a substantial protein portion: moong dal, masoor dal, paneer, tofu, eggs, fish, or plain unsweetened Greek yogurt.

Include fat in a measured amount, such as 1–2 teaspoons of ghee, or add nuts/seeds like almonds, walnuts, chia, or flaxseed to slow absorption.

Avoid pairing the meal with potato, sweetened curd, fruit juice, dessert, or large servings of rice; keep the khichdi to one moderate bowl.

Start the meal with a salad of cucumber, tomato, leafy greens, and lemon or vinegar, then eat the khichdi after the vegetables and protein.

Take a 10–20 minute easy walk soon after eating, if safe for you, and use your glucose readings to identify the portion size that works best.