English Rajma Chawal (100 G) and Mixed Salad Greens (1 Cup, Shredded Or Chopped)

Reduce the rice portion to about 1/4 plate and increase rajma plus mixed salad greens; keep rajma unsweetened and avoid sugary sauces.

Replace part or all of the rice with quinoa, cauliflower rice, or extra non-starchy vegetables such as broccoli, spinach, zucchini, or mushrooms.

Add a protein side such as plain Greek yogurt, eggs, tofu, paneer, fish, or chicken, and choose unsweetened yogurt-based raita if desired.

Add healthy fat and acidity to the salad—olive oil, avocado, nuts, seeds, lemon juice, or vinegar—and avoid sweet dressings.

Eat the salad and protein/rajma first, then have the starch portion last; eat slowly and avoid second servings of rice.

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