Tomato Chutney (1 Tablespoon), Coffee with Milk (1 Coffee Cup (6 Fl Oz)) and Dosa (1 Piece)

Replace regular rice dosa with moong-dal chilla or besan chilla, prepared with minimal oil.

Have coffee without sugar or syrups; use a small amount of unsweetened milk and avoid sweetened condensed milk or flavored creamers.

Keep tomato chutney unsweetened, and add roasted peanuts or sesame seeds for more fat and protein.

Eat protein and fiber first, such as eggs, plain Greek yogurt, tofu, or a small handful of nuts, before the main meal.

Add a side of non-starchy vegetables such as cucumber, spinach, cabbage, or sautéed okra.

Take a 10–20 minute easy walk soon after eating and use your glucose readings to identify the portions that work best for you.