Roti (1 Medium (7 Inches)), Indian Paneer Cheese (1 Serving (30g)) and English Dal (1 Cup)

Reduce the roti portion or replace part of it with a smaller whole-grain roti made from barley, chickpea flour, or a mixed-grain flour; avoid refined-flour breads.

Increase the dal-to-roti ratio and choose thicker, less processed dals such as chana dal, whole moong, or masoor; avoid adding sugar or sweetened sauces.

Keep paneer portions moderate and pair the meal with non-starchy vegetables such as spinach, cauliflower, okra, cabbage, peppers, or cucumber salad.

Add soluble-fiber sides such as a small serving of chickpeas, lentils, or barley-based salad, while keeping the overall carbohydrate portion controlled.

Include healthy fats in modest amounts—such as nuts, seeds, avocado, or olive/mustard oil—to slow digestion; avoid deep-fried accompaniments.

Take a 10–20 minute easy walk after the meal and avoid sugary drinks, sweet lassi, dessert, or fruit juice with it.