Chicken Curry (0.5 Chicken Breast With Sauce) and Multigrain Roti (Pillsbury) (1 Serving)

Limit the multigrain roti portion to one small roti, and avoid adding rice or other starches in the same meal.

Make the chicken curry without sugar, honey, sweet sauces, potatoes, or large amounts of onion paste; use tomato, spices, and unsweetened yogurt for body instead.

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

Replace part or all of the roti with a chickpea-flour roti or barley roti, if suitable for you.

Include a small serving of unsweetened plain yogurt or raita with cucumber and herbs; avoid sweetened yogurt.

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