English Indian Peas and Cottage Cheese (1 Cup) and Roti (1 Medium (7 Inches))

Reduce the roti portion or use one small roti made from barley flour, chickpea flour, or a barley–whole-wheat blend instead of refined flour.

Increase the cottage cheese portion (choose plain, unsweetened cottage cheese) and reduce the peas-to-roti ratio to add more protein relative to starch.

Add non-starchy vegetables such as spinach, okra, cauliflower, cabbage, mushrooms, or cucumber salad to the meal; make them at least half of the plate.

Cook the peas and curry with minimal added sugar and avoid sweet sauces, ketchup, or sugary drinks alongside the meal.

Eat the vegetables and cottage cheese first, then peas, and have the roti last; eat slowly and avoid adding a second roti immediately.

Take a 10–20 minute easy walk after eating, if safe for you, to help blunt the post-meal rise.