English Indian Chilli and Cottage Cheese (1 Cup) and Fried Rice (1 Cup)

Reduce the fried-rice portion and bulk it out with cauliflower rice, mushrooms, peppers, cabbage, green beans, or broccoli.

Keep the cottage cheese and add extra non-starchy vegetables to the chilli; they can slow the meal’s overall glucose impact and improve fullness.

Use cooked-and-cooled basmati rice in a smaller serving, then reheat it for the fried rice; avoid sugary sauces, sweet chilli sauce, and large amounts of ketchup.

Add a side of lentils or chickpeas instead of extra rice, and keep added oil moderate.

Eat the cottage cheese, vegetables, and chilli first, then the rice last rather than starting with rice.

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