English Indian Paneer Bhurji (1 Cup) and Roti (1 Medium (7 Inches))

Reduce the roti portion and keep paneer bhurji as the main part of the meal; avoid adding rice, sweet drinks, or dessert at the same sitting.

Replace a refined-flour roti with a small besan (chickpea-flour) roti or barley roti, and keep it to one serving.

Start the meal with a large salad of cucumber, tomato, leafy greens, and lemon, without sweetened dressings.

Add non-starchy vegetables to the bhurji, such as spinach, bell peppers, mushrooms, cauliflower, or zucchini, to increase volume and fiber.

Choose plain unsweetened yogurt or a small serving of dal alongside the meal instead of higher-carbohydrate sides.

Take a 10–20 minute easy walk after eating, and note which roti type and portion keeps your post-meal readings steadier.