Roti (Aashirvaad) (1 Serving) and English Indian Mix Veg Subzi (100 G)

Keep the roti portion smaller (for example, 1 medium) and avoid adding rice or other starches to the same meal.

Make the subzi mostly non-starchy vegetables such as spinach, cauliflower, okra, cabbage, bell peppers, green beans, or eggplant; limit potatoes, peas, corn, and sweet potato.

Choose a higher-fibre roti made from stone-ground whole wheat atta, or replace part of the flour with chickpea flour; avoid refined-flour rotis or naan.

Add a protein side such as unsweetened plain yogurt, paneer, eggs, chicken, fish, tofu, or a modest serving of lentils.

Start the meal with a salad of cucumber, tomato, leafy greens, and lemon, and include a small handful of almonds or walnuts if appropriate for your calorie needs.

Take a 10–20 minute easy walk after eating and avoid sugary drinks, sweet chai, desserts, and fruit juice with this meal.