Chapati (Aashirvaad) (1 Serving) and Chicken Breast (100 G)

Reduce the chapati portion—for example, have one small chapati instead of multiple—and avoid adding refined-flour breads or rice in the same meal.

Eat the chicken breast with a large serving of non-starchy vegetables such as spinach, broccoli, cauliflower, okra, or salad before the chapati.

Replace part of the chapati serving with lentils, chickpeas, or kidney beans to add filling fiber and protein.

Add a small portion of healthy fat, such as avocado, nuts, seeds, or olive oil dressing, alongside the meal.

Avoid sweet drinks, fruit juice, desserts, and sugary sauces with or soon after this meal; choose water or unsweetened tea instead.

Take a 10–20 minute easy walk after eating, if appropriate for your health and mobility.