English Indian Phulka Bread (1 Medium (7 Inches)) and Lamb or Mutton with Gravy (Mixture) (1 Cup)

Limit phulka to one small, thin whole-wheat phulka and avoid adding ghee, butter, or oil; make the rest of the plate non-starchy vegetables such as spinach, okra, cauliflower, cabbage, or green beans.

Start the meal with a salad or cooked vegetables, then eat the lamb or mutton and gravy before the phulka; this can slow the rise after the meal.

Use a thicker gravy based on tomatoes, onions, spices, and non-starchy vegetables rather than flour, cornflour, potatoes, or added sugar.

Choose a modest portion of lean, trimmed lamb or mutton, and skim visible fat from the gravy to reduce the meal’s overall calorie load.

Replace part or all of the phulka with lentils, chickpeas, or plain unsweetened yogurt alongside vegetables, keeping portions moderate.

Take a 10–20 minute easy walk soon after eating, if safe for you, and use your glucose readings to identify the phulka and gravy portion that works best.