Brown Rice (1 Cup, Cooked) and Egg Curry (1 Cup)

Reduce the brown rice portion and fill the rest of the plate with non-starchy vegetables such as spinach, okra, cauliflower, or green beans.

Choose firmer, less-cooked brown rice and avoid overcooking it; allow it to cool slightly before eating if practical.

Add a serving of lentils, chickpeas, or beans to the meal, and reduce the rice accordingly.

Keep the egg curry rich in eggs and non-starchy vegetables rather than adding potatoes, sugar, or sweetened sauces.

Start the meal with a salad of cucumber, leafy greens, tomatoes, and lemon or vinegar dressing.

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