Chapati (1 Piece) and English Indian Malai Kofta (1 Cup)

Limit the meal to one small whole-wheat chapati and avoid adding extra chapati or rice in the same meal.

Choose malai kofta made with paneer and grated non-starchy vegetables such as zucchini, cabbage, spinach, or cauliflower instead of potato-heavy koftas.

Pair the meal with a large salad of cucumber, tomato, lettuce, and leafy greens, dressed with lemon and herbs.

Add a serving of plain unsweetened Greek yogurt or raita with cucumber and mint to increase protein and slow absorption.

Start with a small bowl of lentil soup or chickpea salad, then eat the chapati and kofta afterward.

Take a 10–20 minute easy walk soon after the meal, if this is safe and appropriate for you.