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

Reduce the phulka portion (for example, have one smaller phulka) and increase the cottage cheese and peas relative to the bread.

Choose phulka made from stone-ground whole-wheat atta with no added sugar, and avoid serving it with starchy sides such as rice or potatoes in the same meal.

Add a non-starchy vegetable side such as spinach, cauliflower, broccoli, okra, cucumber, or salad; use minimal sweet sauces or chutneys.

Include a modest amount of fat and protein with the meal, such as cottage cheese, plain Greek yogurt, avocado, nuts, or seeds, while keeping portions appropriate for your goals.

Eat the cottage cheese and vegetables first, then the peas, and have the phulka last and slowly.

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