Chapati (Aashirvaad) (1 Serving) and Mushroom Curry (1 Cup)

Reduce the chapati portion (for example, have 1 instead of 2) and increase the mushroom curry portion, especially if it includes non-starchy vegetables such as spinach, cauliflower, okra, bell peppers, or zucchini.

Choose chapatis made with 100% whole-wheat atta and add fibre-rich ingredients such as psyllium husk, methi leaves, or ground flaxseed to the dough; avoid refined flour chapatis.

Include a protein side with the meal, such as paneer, plain unsweetened Greek yogurt/curd, eggs, tofu, tempeh, chicken, or fish.

Add a salad or cooked non-starchy vegetables before or alongside the meal, dressed with lemon, vinegar, and a small amount of olive oil or mustard oil; avoid sweet dressings.

Keep the mushroom curry low in added sugar, potato, corn, peas, cashew paste, and large amounts of cream; use mushrooms, tomatoes, onions, spices, and a moderate amount of oil instead.

Take a 10–20 minute easy walk after eating and avoid pairing the meal with sweet drinks, juice, dessert, or large servings of rice.