Roti (1 Medium (7 Inches)), Dal Yellow (Hommade) (1 Serving), Cooked Green Cabbage (Fat Added in Cooking) (1 Cup) and White Rice (1 Cup, Cooked)

Reduce or skip the white rice portion; use a smaller serving of barley or quinoa instead.

Keep yellow dal as the main carbohydrate portion and limit roti to one small barley-flour roti.

Eat the cooked cabbage and dal first, then the roti or grain portion last to slow the rise after the meal.

Add a protein-rich side such as plain Greek yogurt, eggs, tofu, paneer, or fish, without sweetened sauces.

Use only a modest amount of cooking fat and avoid combining large portions of both roti and grain in the same meal.

Take a 10–20 minute easy walk soon after eating, if medically appropriate for you.