Mixed Salad Greens (1 Cup, Shredded Or Chopped), Chapati (1 Piece) and Chicken with Gravy (Mixture) (0.5 Chicken Breast With Gravy)

Reduce the chapati portion and pair it with a larger serving of chicken and mixed salad greens to slow carbohydrate absorption.

Choose a smaller, thicker whole-wheat or barley-flour chapati instead of a large refined-flour chapati.

Prepare the chicken gravy without added sugar, sweet sauces, potato, cornflour, or large amounts of flour; thicken it with blended vegetables or plain yogurt instead.

Add a side of lentils, chickpeas, or beans in a modest portion for extra fiber and protein, while reducing the chapati accordingly.

Include a small amount of healthy fat with the meal, such as avocado, olives, nuts, seeds, or olive oil dressing on the salad.

Avoid eating the chapati by itself and take a 10–15 minute easy walk after the meal if appropriate for you.