Roti (1 Medium (7 Inches)), English Indian Peas and Cottage Cheese (1 Cup) and Cucumber (Peeled) (1 Cup, Pared, Chopped)

Reduce the roti portion and choose a smaller, thinner whole-wheat roti; avoid adding refined flour or sugar to the dough.

Keep peas to a modest serving and increase peeled cucumber or other non-starchy vegetables such as spinach, cauliflower, okra, or zucchini.

Use plain, unsweetened cottage cheese/paneer and choose a lower-fat portion if the meal is calorie-dense; avoid sweetened sauces or gravies.

Add a fiber-rich side such as lentils, chickpeas, or beans in a small portion, and reduce the roti accordingly rather than adding extra starch.

Eat the vegetables and cottage cheese first, then peas and roti last; eat slowly and avoid seconds of roti or peas.

Take a 10–20 minute easy walk after the meal, if safe and appropriate for you.