English Paneer Sandwich (1 Sandwich) and Tea with Milk and Sugar (1 Teacup (6 Fl Oz))

Swap white sandwich bread for dense pumpernickel or 100% rye bread, and keep the sandwich to one open-faced slice if possible.

Keep the paneer, but add a generous portion of non-starchy vegetables such as cucumber, tomato, spinach, peppers, or lettuce to increase fibre and reduce the bread-to-filling ratio.

Take tea without sugar; if sweetness is essential, gradually reduce the amount and use cinnamon or cardamom for flavour.

Choose unsweetened milk in a modest amount for tea, and avoid sweetened condensed milk, flavoured creamers, or biscuits alongside it.

Have a small handful of almonds, walnuts, or peanuts with the meal rather than adding extra bread or sugary snacks.

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