English Ragi Roti (1 Piece) and Chicken Curry (0.5 Chicken Breast With Sauce)

Keep the ragi roti portion smaller, such as one medium roti, and avoid adding flour, sugar, or starchy fillers to the dough.

Start the meal with a salad of cucumber, tomato, spinach, and lemon, then eat the chicken curry and roti.

Use more non-starchy vegetables in the curry, such as spinach, cauliflower, bell peppers, or zucchini, and limit potato, peas, and corn.

Choose chicken pieces with minimal breading and prepare the curry with less oil, no added sugar, and a moderate amount of coconut milk or yogurt.

Add a protein-rich side such as plain unsweetened yogurt or a small serving of paneer to slow the meal’s absorption.

Take a 10–20 minute easy walk after eating and avoid lying down immediately.