Chicken with Gravy (Mixture) (100 G), Wheat Chapati (1 Piece) and White Rice (100 G)

Reduce the white-rice portion and avoid having a second starch serving in the same meal.

Replace white rice with quinoa or barley, and keep the serving moderate.

Choose a chickpea-flour roti instead of wheat chapati when possible.

Increase the chicken portion slightly and add a generous serving of non-starchy vegetables such as spinach, okra, cauliflower, or green beans.

Prepare gravy without added sugar, sweet sauces, or flour/cornstarch thickeners; use tomato, onion, spices, yogurt, and vegetables for body instead.

Eat the chicken and vegetables first, then the roti or rice, and take a 10–15 minute walk after the meal.