Roti (1 Medium (7 Inches)) and English Chana Dal (1 Cup)

Reduce the roti portion by half and increase the chana dal portion modestly, keeping total carbohydrate intake lower.

Choose a thinner, smaller roti and avoid adding sugar, jaggery, sweet chutneys, or sugary drinks to the meal.

Start the meal with a large serving of non-starchy vegetables such as spinach, cauliflower, okra, cucumber, tomato, or cabbage.

Add a side of plain unsweetened yogurt or a small handful of almonds or walnuts to slow digestion and improve fullness.

Cook chana dal until tender but not overly mushy, and avoid pairing it with rice or potato-based dishes in the same meal.

Take a 10–20 minute easy walk after eating, and monitor whether a smaller roti serving improves your post-meal reading.