English Indian Malai Kofta (1 Cup) and Roti (1 Medium (7 Inches))

Have a smaller portion of malai kofta and avoid extra creamy gravy, which can make the meal more calorie-dense and encourage a larger carbohydrate load.

Replace roti with a besan chilla or a small serving of cooked lentils, such as moong dal or masoor dal.

Start the meal with a large salad of cucumber, tomato, lettuce, and non-starchy vegetables dressed with lemon or vinegar.

Add a side of plain unsweetened Greek yogurt or raita made with cucumber; avoid sweetened yogurt.

Skip rice, naan, desserts, sweet drinks, and fruit juice with this meal; choose water or unsweetened tea instead.

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