Paneer (Gowardhan) (1 Serving), Onions (1 Medium (2 1/2 Inches Dia)), Tomatoes (1 Medium Whole (2 3/5 Inches Dia)), Cucumber (100 G), Lettuce (100 G), Gourd White-Flowered (Calabash) (100 G) and Buttermilk (Lowfat, Cultured) (1 Cup)

Choose plain, unsweetened low-fat cultured buttermilk and keep the serving modest; avoid flavored versions or added sugar.

Have the buttermilk with paneer and a larger portion of cucumber, lettuce, calabash, tomatoes, and onions rather than drinking it alone.

Increase paneer slightly or add a small portion of cooked lentils to the meal to slow carbohydrate absorption.

Use calabash, cucumber, lettuce, and tomatoes as the main volume of the meal, while keeping onions to a smaller portion if you are sensitive to them.

Avoid pairing this meal with rice, bread, potatoes, sweet drinks, or desserts; choose lentils or non-starchy vegetables instead.

Eat slowly and take a 10–20 minute easy walk after the meal, then use your glucose readings to adjust the buttermilk portion next time.