Indian Chole (100 G), Roti (1 Medium (7 Inches)) and English Boondi Raita (1 Cup)

Reduce the roti portion to one small roti, or replace it with a barley-flour or chickpea-flour roti.

Keep chole to a moderate serving and avoid adding potato, sweet chutney, or sugar-containing sauces.

Make raita with plain unsweetened yogurt and cucumber, onion, coriander, and roasted cumin; skip or sharply limit the boondi.

Eat a non-starchy vegetable salad first, such as cucumber, tomato, lettuce, or radish, before the chole and roti.

Add extra protein to the meal, such as plain yogurt, paneer, tofu, or egg, and avoid pairing the meal with sweet drinks.

Take a gentle 10–20 minute walk after eating to help reduce the post-meal rise.