English Rajma Chawal (1 Cup) and English Boondi Raita (1 Cup)

Reduce the chawal portion and increase rajma; aim for roughly half the usual rice serving while keeping rajma as the main component.

Choose a smaller serving of cooked parboiled basmati rice or brown basmati rice instead of a large mound of white rice.

Add a generous side of non-starchy vegetables such as cucumber, tomato, spinach, bhindi, cauliflower, or cabbage before or alongside the meal.

Keep the boondi raita portion small; use plain unsweetened curd with cucumber, mint, coriander, and roasted cumin for most of the raita volume.

Avoid seconds of rice and skip sweet drinks, dessert, or fruit juice with this meal; choose water or unsweetened chaas instead.

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