Coconut Oil (100 G), Toor Dal (Swad) (1 Serving), Curd (100 G), Spinach (100 G) and Quinoa (100 G)

Reduce the quinoa portion and replace part of it with extra spinach, cauliflower, mushrooms, or zucchini to lower the meal’s starch load.

Keep toor dal to a moderate serving and combine it with more non-starchy vegetables; avoid adding rice, bread, potatoes, or sweetened chutneys alongside the meal.

Choose plain, unsweetened curd with no fruit, sugar, honey, or flavored mix-ins; a higher-protein strained curd can further slow the rise.

Eat the spinach and curd first, then dal and quinoa last; slower eating and thorough chewing can also blunt the post-meal rise.

Add a protein-rich side such as tofu, paneer, eggs, fish, or chicken, while keeping coconut oil to a small amount for cooking rather than increasing it.

Check your individual response with glucose readings, especially comparing smaller quinoa portions and different curd brands; coconut oil alone is unlikely to be the main driver of a rise.