Brown Rice (1 Cup, Cooked) and English Toor Dal (1 Cup)

Reduce the brown-rice portion to about 1/2 cup cooked and increase the toor dal and non-starchy vegetables on the plate.

Choose firmer, less-cooked brown rice and avoid overcooking it; let it cool slightly before eating if preferred, then reheat gently.

Add a protein or fat source such as plain Greek yogurt, tofu, paneer, eggs, or a small handful of almonds alongside the meal.

Fill at least half the plate with non-starchy vegetables such as spinach, okra, cauliflower, cabbage, broccoli, cucumber, or salad.

Start the meal with vegetables and dal, then eat the brown rice last rather than eating rice first or by itself.

Take a 10–20 minute easy walk after the meal and avoid sugary drinks, desserts, or large fruit portions with it.