Chole and rice (1 piece)

Reduce the rice portion and increase the chole portion, as the chickpeas provide more fiber and protein than rice.

Choose cooked barley or quinoa instead of white rice; keep the serving to about ½–¾ cup cooked.

Start the meal with a non-starchy salad such as cucumber, tomato, lettuce, spinach, or cabbage, dressed with lemon and a small amount of olive oil.

Add protein alongside the meal, such as plain Greek yogurt/curd, tofu, paneer, egg, fish, or chicken, while avoiding sweetened sauces.

Avoid sugary drinks, dessert, and large portions of fried sides with this meal; choose water or unsweetened tea instead.

Take a 10–20 minute easy walk beginning soon after eating, if this is safe for you.