Chapati (1 Piece), White Rice (1 Cup, Cooked) and Lamb or Mutton with Gravy (Mixture) (1 Cup)

Reduce the white-rice portion to a small serving and replace the remainder with cauliflower rice, non-starchy vegetables, or a lentil-based side dish.

Choose one small whole-wheat chapati rather than combining a large chapati serving with a full portion of white rice.

Eat salad or cooked non-starchy vegetables first, then lamb or mutton, and have chapati/rice last.

Keep the lamb or mutton gravy free of added sugar and minimize flour- or starch-based thickeners; use tomato, yogurt, spices, and herbs for body and flavor.

Add a side of chickpeas, lentils, or plain yogurt to increase protein and fiber, while reducing the rice portion accordingly.

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