English Indian Peas and Cottage Cheese (1 Cup), English Boondi Raita (1 Cup) and Roti (Aashirvaad) (1 Serving)

Reduce the roti portion to one small roti and pair it with a larger serving of paneer, cucumber raita, and non-starchy vegetables such as spinach, cauliflower, okra, or cabbage.

Replace boondi raita with plain unsweetened yogurt raita containing cucumber, mint, coriander, and roasted cumin; avoid adding sugar or extra boondi.

Choose a roti made with barley flour, chickpea flour, or a barley–whole-wheat blend rather than refined flour, and keep it thin.

Start the meal with a salad of cucumber, tomato, leafy greens, lemon, and a small amount of olive oil or nuts before eating the roti.

Keep the peas-and-paneer dish low in potato, corn, sugary sauces, and excess gravy; increase paneer and non-starchy vegetables relative to peas.

Eat slowly, avoid seconds of roti or boondi, and take a 10–20 minute easy walk after the meal if appropriate for you.