Multigrain Roti (Pillsbury) (1 Serving) and English Palak Paneer (1 Cup)

Keep the palak paneer portion generous and limit the roti to one small piece; avoid adding rice, potatoes, or sugary drinks to the same meal.

Start with a salad of cucumber, tomato, and leafy greens dressed with lemon, then eat the palak paneer and roti.

Choose palak paneer made with unsweetened paneer, spinach, and minimal cream; avoid restaurant versions with added sugar or thickened sauces.

Replace part or all of the roti with a small besan or chickpea-flour roti, or add cooked lentils alongside a smaller roti portion.

Add a small serving of plain unsweetened yogurt or a handful of almonds with the meal to increase protein and fat without adding rapid-digesting carbohydrates.

Take a 10–20 minute easy walk after eating, and monitor your response so you can adjust portions with guidance from your clinician if needed.