English Pulav (1 Cup) and Kadhi (1 Serving (120g))

Reduce the rice portion to about one-third to one-half of your plate, and avoid second servings.

Choose a smaller portion of basmati rice that is cooked firm rather than soft or sticky; mix it with non-starchy vegetables such as cauliflower, beans, spinach, capsicum, or mushrooms.

Add a protein side before or alongside the meal, such as lentils, chickpeas, tofu, paneer, eggs, fish, or chicken.

Make kadhi with unsweetened yogurt and avoid adding sugar; keep pakoras minimal or skip them, as frying and refined flour can raise the meal’s carbohydrate load.

Start with a salad of cucumber, tomato, leafy greens, and a lemon or vinegar dressing, then eat the pulao last.

Take a 10–20 minute easy walk soon after eating, if safe for you, and monitor your response so you can adjust portions next time.