Khichdi (1 Cup, Cooked) and English Ghee (1 Tablespoon)

Reduce the khichdi portion and increase the lentil-to-rice ratio; use whole moong or masoor dal with a smaller amount of basmati or brown rice.

Keep ghee to a measured small serving, such as 1 teaspoon, rather than adding it freely; ghee can raise the meal’s calorie load even though it contains no carbohydrate.

Add plenty of non-starchy vegetables to the khichdi, such as spinach, cauliflower, zucchini, okra, or green beans, to slow absorption and increase fullness.

Pair the meal with plain unsweetened yogurt or a vegetable salad containing cucumber, tomato, and leafy greens; avoid sweetened yogurt, chutneys with sugar, and sugary drinks.

Eat the vegetables and protein-rich dal portion first, then the rice portion, and eat slowly rather than having a large bowl quickly.

Take a gentle 10–20 minute walk after the meal, if safe for you, and check your glucose response to identify the portion size that works best.