Chapati (1 Piece) and Lentil Curry (1 Cup)

Use a smaller portion of the chapati and avoid having seconds.

Start the meal with a large serving of non-starchy vegetables such as spinach, okra, cauliflower, or cucumber salad.

Keep the lentil curry thick and include plenty of lentils rather than a watery, starch-heavy gravy.

Add a protein side such as plain unsweetened Greek yogurt, paneer, egg, fish, or tofu.

Avoid sweet drinks, fruit juice, desserts, and large amounts of rice with this meal.

Take a brisk 10–20 minute walk after eating, if safe for you.