Burger, paneer patty, spicy seasoning, with bun and condiments (1 Serving)

Use a lettuce wrap instead of a bun, or choose a small high-fiber whole-grain pita; avoid brioche, white buns, and oversized rolls.

Keep the paneer patty, but make it smaller and add non-starchy vegetables such as lettuce, tomato, cucumber, mushrooms, or peppers to increase fiber and volume.

Choose unsweetened condiments: mustard, plain Greek-yogurt mint sauce, tahini-lemon sauce, or avocado; skip ketchup, sweet chili sauce, barbecue sauce, and sugary relishes.

Eat a side salad with olive oil, vinegar, and seeds before or alongside the burger rather than fries, chips, or a sweet drink.

Have water, sparkling water, or unsweetened tea with the meal; avoid soda, juice, shakes, and sweetened lassi.

Take a 10–20 minute easy walk after eating, and consider checking your glucose response to identify the portion size and ingredients that work best for you.