Chapati (1 Piece) and Chicken Curry (1 Chicken Thigh With Sauce)

Have a smaller portion of chapati, such as one small chapati, and avoid adding extra rice or bread at the same meal.

Increase the chicken and include plenty of non-starchy vegetables such as spinach, okra, cauliflower, cabbage, or green beans in the curry or on the side.

Add a side salad with cucumber, tomato, leafy greens, lemon, and a small amount of olive oil before or alongside the meal.

Include a small serving of plain unsweetened yogurt or raita with cucumber to slow digestion and improve fullness.

Add a modest portion of lentils, chickpeas, or beans, while reducing the chapati portion rather than adding them on top of the usual amount.

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