Brown Rice (1 Cup, Cooked) and Lamb or Mutton with Gravy (Mixture) (1 Cup)

Reduce the brown rice portion and fill half the plate with non-starchy vegetables such as spinach, broccoli, cauliflower, okra, or salad.

Replace some or all of the brown rice with quinoa, or mix quinoa with a smaller serving of brown rice.

Choose leaner lamb or mutton pieces and keep the gravy portion modest; avoid gravies thickened with flour, starch, sugar, or sweet sauces.

Add a side of lentils, chickpeas, or beans to increase protein and fibre, then reduce the rice accordingly.

Eat the lamb, vegetables, and lentils first, and have the rice last rather than starting with rice.

Take a 10–20 minute easy walk after the meal, if safe and appropriate for you.