Lamb or Mutton with Gravy (Mixture) (1 Cup) and English Bajra Roti (1 Piece)

Keep the bajra roti portion to one small, thin roti and avoid adding extra flour, potato, rice flour, or starch to the dough.

Limit lamb or mutton to a palm-sized portion, choose leaner cuts, and trim visible fat to reduce the meal’s overall energy load.

Make the gravy without potato, cornflour, refined flour, sugar, or sweetened sauces; use tomato, onion, ginger, garlic, spices, and a modest amount of oil instead.

Start the meal with a generous serving of non-starchy vegetables such as spinach, okra, cauliflower, cabbage, eggplant, or green beans.

Add a small bowl of plain unsweetened curd or raita with cucumber, mint, and cumin, rather than sweetened yogurt or a sugary drink.

Eat slowly, avoid second helpings of roti or gravy, and take a 10–15 minute easy walk after the meal if appropriate for you.