Channa Dal (Balaji) (1 Serving), Cucumber (100 G), Tomato (Subway) (1 Serving), Vegetable - Capsicum, Red, 105 g (1 serving(s)), R- Jowar Roti - R-jowar Roti (1 piece) and Poha (MTR) (1 Serving)

Reduce the poha portion first, as it is likely the main driver of the rise; keep channa dal, cucumber, tomato, and capsicum as the larger share of the meal.

Pair the meal with extra protein and fat, such as plain unsweetened curd, paneer, tofu, eggs, or a small handful of almonds or walnuts.

Replace some or all of the poha with cooked barley, quinoa, or steel-cut oats, and include plenty of non-starchy vegetables.

Keep the jowar roti to one small, thin roti and avoid having poha and roti in large portions at the same meal; choose one as the primary starch.

Add lemon juice, vinegar-based salad dressing, or a tomato-cucumber salad before the starch portion, without added sugar.

Take a 10–20 minute easy walk after eating and avoid sitting continuously for the first hour after the meal.