White Rice (1 Cup, Cooked) and Engish Goat Curry (100 G)

Replace most or all of the white rice with lentils, chickpeas, or barley; keep the goat curry portion similar.

If you keep white rice, cut the serving to about one-quarter to one-half of your usual amount and add a larger serving of non-starchy vegetables such as broccoli, cauliflower, spinach, green beans, or cabbage.

Eat the goat curry, vegetables, and a salad first, then eat the rice last rather than starting with rice.

Choose a curry preparation without potatoes, added sugar, sweet chutney, or sugary drinks; use spices, herbs, tomato, onion, and plain yogurt for flavor instead.

Add a small portion of avocado, nuts, or plain yogurt alongside the meal to slow digestion and improve fullness.

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