English Paneer Butter Masala (1 Serving (200g)) and English Tandoori Roti (1 Piece)

Have a smaller portion of tandoori roti; if available, choose a besan (chickpea-flour) roti instead of refined-flour naan or extra roti.

Ask for paneer butter masala with no added sugar or honey, less butter/cream, and extra paneer or non-starchy vegetables such as spinach, mushrooms, bell peppers, or cauliflower.

Start the meal with a large unsweetened salad of cucumber, tomato, leafy greens, and lemon or vinegar dressing.

Avoid rice, naan, sweet lassi, soda, juice, and dessert with this meal; choose water, sparkling water, or unsweetened tea instead.

Eat the paneer and vegetables first, then eat the roti slowly, and stop after one serving rather than ordering refills.

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