Prawn Curry (1 Cup) and Cooked Rice (1 Cup, Cooked)

Reduce the rice portion and fill the rest of the plate with non-starchy vegetables such as spinach, okra, cauliflower, green beans, or eggplant.

Choose a smaller serving of cooled-and-reheated basmati rice rather than a large serving of freshly cooked white rice.

Keep the prawn curry protein-forward: include plenty of prawns and use an unsweetened sauce, avoiding added sugar, sweet chutneys, or sugary drinks.

Add a side salad with cucumber, tomatoes, leafy greens, lemon, and a vinegar-based dressing before or alongside the meal.

Include a small portion of lentils, chickpeas, or beans in place of some of the rice to increase fibre and protein.

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