Chicken Curry (0.5 Chicken Breast With Sauce) and Chapati (1 Piece)

Reduce the chapati portion—for example, have one smaller chapati instead of two—and increase the chicken and non-starchy vegetable portion of the curry.

Choose chapati made with chickpea flour or a chickpea–whole-wheat blend, and avoid adding sugar or refined flour to the dough.

Add a side of non-starchy vegetables such as spinach, okra, cauliflower, broccoli, or cabbage to increase fiber and slow absorption.

Eat the chicken and vegetables first, then the chapati; avoid pairing the meal with rice, sweet drinks, or dessert.

Include a small serving of plain unsweetened Greek yogurt or a handful of almonds alongside the meal if it fits your nutrition plan.

Take a gentle 10–20 minute walk after eating, and monitor your response to identify the chapati portion that works best for you.