Lamb or Mutton with Gravy (Mixture) (1 Cup) and Chapati (1 Piece)

Reduce the chapati portion: start with one small, thin whole-wheat chapati rather than multiple or oversized chapatis.

Choose a higher-fibre chapati dough, such as whole-wheat flour mixed with barley flour, chickpea flour, or ground flaxseed; avoid refined flour.

Eat a generous serving of non-starchy vegetables first, such as spinach, okra, cauliflower, cabbage, eggplant, or green beans, before the chapati.

Prioritize leaner pieces of lamb or mutton and use a smaller amount of gravy; skim visible fat and avoid gravies thickened with flour, starch, sugar, or potato.

Add a protein- and fibre-rich side such as plain unsweetened yogurt, lentils, chickpeas, or beans, and reduce the chapati accordingly.

Take a 10–20 minute easy walk after the meal, if safe for you, to help reduce the post-meal rise.