White Rice (100 G), Chicken (100 G) and English Greek Yoghurt (100 G)

Reduce the white-rice portion and increase the chicken and plain, unsweetened Greek yoghurt portions to make the meal more protein-forward.

Replace some or all of the white rice with cooked lentils, quinoa, or barley.

Add a large serving of non-starchy vegetables such as broccoli, spinach, courgette, peppers, or green beans before or alongside the rice.

Choose plain Greek yoghurt with no added sugar; add cinnamon, nuts, or chia seeds rather than sweetened toppings.

Eat the vegetables, chicken, and yoghurt first, then have the rice last.

Take a 10–20 minute easy walk after the meal, if appropriate for you.