Brown Rice (1 Cup, Cooked) and Indian Paneer Cheese (1 Serving (30g))

Reduce the brown-rice portion and replace part of it with cauliflower rice, non-starchy vegetables, or lentils.

Eat paneer with a large serving of high-fiber vegetables such as broccoli, spinach, okra, eggplant, cabbage, or salad greens.

Choose parboiled or basmati brown rice, cook it al dente, and avoid oversized servings or second helpings.

Add unsweetened plain yogurt or a small portion of chickpeas or kidney beans to the meal instead of extra rice.

Avoid sweet sauces, chutneys with added sugar, sugary drinks, and desserts alongside the rice and paneer.

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