English Jowar Roti (100 G), Chicken with Gravy (Mixture) (0.5 Chicken Breast With Gravy) and White Rice (1 Cup, Cooked)

Reduce the white-rice portion and replace part of it with a smaller serving of brown basmati rice or quinoa; keep chicken as the main component of the meal.

Choose a jowar roti made from 100% whole jowar flour, keep it to one small roti, and avoid having a full serving of both roti and rice in the same meal.

Make gravy thicker with non-starchy vegetables such as spinach, okra, mushrooms, eggplant, or bell peppers rather than flour, cornstarch, sugar, or large amounts of onion paste.

Add a large salad or cooked non-starchy vegetables before the meal, dressed with lemon, vinegar, and a small amount of oil; avoid sweet dressings.

Use skinless chicken and a gravy based on tomato, yogurt, spices, and minimal oil; avoid added sugar, cream-heavy sauces, and thickening agents.

Take a gentle 10–20 minute walk after eating, if safe for you, and monitor your response to adjust portions next time.