Roti (Aashirvaad) (1 Serving), English Indian Kadai Paneer (1 Cup) and Dal Yellow (Hommade) (1 Serving)

Reduce the roti portion first—for example, have one small roti instead of multiple—and avoid adding rice or other starches to the same meal.

Build the kadai paneer with plenty of non-starchy vegetables such as capsicum, spinach, cauliflower, mushrooms, or okra, and limit creamy or sweetened gravy.

Choose a modest serving of yellow dal, preferably thicker rather than diluted with extra starch, and avoid adding sugar to the tempering or sauce.

Eat the paneer and vegetables first, then dal, and have the roti last; eat slowly and avoid seconds.

Skip sweet drinks, juice, desserts, and sweetened chai with this meal; choose water or unsweetened tea instead.

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