Lamb or Mutton with Gravy (Mixture) (1 Cup), White Rice (1 Cup, Cooked) and Curd (Amul) (1 Serving)

Replace part or all of the white rice with cooked barley, quinoa, or basmati rice, and keep the serving to about ½–1 cup cooked.

Start the meal with a generous portion of non-starchy vegetables such as spinach, okra, eggplant, cauliflower, green beans, or a salad before eating the rice.

Keep the lamb or mutton gravy low in added sugar and flour; thicken it with blended vegetables, yogurt, or ground nuts instead.

Choose plain, unsweetened curd and avoid sweetened yogurt, sugary drinks, or desserts with the meal.

Use a smaller rice-to-protein-and-vegetable ratio: fill half the plate with vegetables, one quarter with lamb/mutton, and one quarter with rice or another grain.

Take a gentle 10–20 minute walk after eating, if appropriate for your health and mobility.