English Chicken Tikka (1 Piece) and Roti (1 Serving (35g))

Reduce the roti portion: try half a roti first and avoid adding rice, naan, or sugary drinks to the same meal.

Prioritize the chicken tikka, especially if it is grilled and not coated in a sweet or creamy sauce; choose a larger protein portion rather than extra bread.

Add a generous side of non-starchy vegetables such as salad, spinach, cauliflower, broccoli, peppers, or cucumber before eating the roti.

Ask for tikka sauce or chutney on the side and limit sweet mango chutney, sugary marinades, and sweetened yogurt sauces.

If you want a bread alternative, choose a small barley roti or a lentil-based flatbread instead of a large refined-flour roti.

Take a 10–20 minute easy walk soon after the meal, if safe for you, and monitor your response to identify a portion that works better.