White Rice (1 Cup, Cooked), Toor Dal (Swad) (1 Serving) and Curd (Amul) (1 Serving)

Replace the rice portion with cooked barley, quinoa, or whole chickpeas, and keep the grain/legume serving modest.

Keep toor dal but increase its proportion relative to the starch; prepare it with vegetables such as spinach, okra, bottle gourd, cauliflower, or beans.

Choose plain, unsweetened curd and avoid adding sugar, sweetened fruit, or sweetened drinks to the meal.

Start the meal with a large serving of non-starchy vegetables or salad, then eat curd and dal before the carbohydrate portion.

Add protein and healthy fat to improve meal balance, such as paneer, tofu, eggs, fish, chicken, nuts, or seeds, according to your dietary preferences.

Take a 10–20 minute easy walk soon after eating, and check your glucose response to identify a portion size that works for you.