English Indian Paneer Bhurji (1 Cup) and Chapati (1 Piece)

Keep the chapati portion to one small, thin chapati and avoid adding ghee or butter to it.

Start the meal with a bowl of non-starchy vegetables such as cucumber, tomato, spinach, okra, cauliflower, or cabbage.

Make the paneer bhurji higher in protein and vegetables: use paneer with spinach, capsicum, mushrooms, tomatoes, and onions, while limiting creamy sauces.

Consider replacing some or all of the chapati with a besan chilla or a barley-flour roti.

Add a side of plain unsweetened curd or raita with cucumber and herbs; avoid sweetened yogurt.

Take a 10–20 minute easy walk after the meal and avoid sugary drinks, juice, or dessert alongside it.