Vegetable Biryani (1 Cup) and English Dal Makhani (100 G)

Serve a smaller portion of vegetable biryani and bulk the meal out with cauliflower rice or non-starchy vegetables such as spinach, okra, cabbage, or broccoli.

Start with a salad of cucumber, leafy greens, tomato, and lemon or vinegar before the main meal.

Keep dal makhani portions moderate, and choose a version made with more whole black lentils and less butter or cream.

Add a protein side such as plain unsweetened Greek yogurt, paneer, tofu, or eggs to slow absorption.

Avoid sweet drinks, juice, and desserts with the meal; choose water, sparkling water, or unsweetened tea instead.

Take a 10–20 minute easy walk soon after eating, if this is safe and appropriate for you.