Roti (1 Medium (7 Inches)), Dal Yellow (Hommade) (1 Serving) and Chicken with Gravy (Mixture) (1 Cup)

Start with a salad of cucumber, leafy greens, tomatoes, and lemon or vinegar, then eat the chicken and dal before the starch portion.

Keep the chicken gravy free of added sugar and limit flour/cornstarch thickening; use tomato, onion, yogurt, and spices for body instead.

Use a smaller portion of yellow dal and add non-starchy vegetables such as spinach, cauliflower, okra, or green beans to increase fiber.

Replace a regular roti with a small barley-flour or chickpea-flour roti, and avoid having multiple rotis in the same meal.

Choose skinless chicken and limit oily gravy; include a protein-forward serving to slow the meal’s carbohydrate absorption.

Take a 10–20 minute easy walk after the meal, if appropriate for your health and mobility.