English Indian Phulka Bread (1 Medium (7 Inches)) and English Palak Paneer (1 Cup)

Limit phulka to 1 small, thin whole-wheat phulka and avoid adding ghee or butter; eat slowly rather than having multiple breads at once.

Increase the palak paneer portion and choose paneer with minimal added cream; its protein and fat can help blunt the rise from the bread.

Start the meal with a salad of cucumber, tomato, lettuce, and lemon, or add a side of non-starchy vegetables such as cauliflower, okra, or green beans.

Add a small serving of plain unsweetened Greek yogurt or raita made with cucumber; avoid sweetened yogurt and sugary chutneys.

Skip rice, potatoes, naan, desserts, sweet drinks, and fruit juice with this meal; choose water, sparkling water, or unsweetened tea instead.

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