Indian Paneer Cheese (100 G) and Brown Bread (1 Regular Slice)

Reduce the brown bread portion (for example, have one smaller slice) and increase paneer or add eggs, tofu, or unsweetened Greek yogurt for more protein.

Choose dense, minimally processed 100% whole-grain or sourdough bread with no added sugar; compare labels and favor higher-fiber options.

Eat the paneer first and the bread afterward, rather than eating the bread alone.

Add non-starchy vegetables such as spinach, cucumber, tomatoes, peppers, broccoli, or salad alongside the meal.

Include a small amount of healthy fat, such as avocado, olives, nuts, seeds, or olive oil, to slow digestion.

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