White Rice (1 Cup, Cooked), Dal Yellow (Hommade) (1 Serving) and English Fried Fish (100 G)

Replace white rice with a smaller serving of pearled barley or quinoa, and keep the grain portion to about 1/2 cup cooked.

Choose grilled, baked, or air-fried fish with minimal breading instead of English fried fish.

Start the meal with a non-starchy vegetable salad, such as leafy greens, cucumber, tomato, and peppers, dressed with olive oil and vinegar.

Keep the yellow dal portion moderate and pair it with extra vegetables rather than increasing rice.

Add a small portion of nuts or seeds, such as almonds or pumpkin seeds, to the meal for extra protein and fat.

Take a 10–20 minute easy walk soon after eating.