English Tandoori Roti (1 Piece) and English Chicken Tikka Masala (1 Serving (200g))

Reduce the roti portion (for example, have half or one small roti) and avoid adding rice, naan, or dessert in the same meal.

Prioritize the chicken tikka and choose a tikka masala prepared with less added sugar and a lighter cream or butter portion; ask for sauce on the side when possible.

Add a large serving of non-starchy vegetables such as spinach, cauliflower, broccoli, green beans, peppers, or salad before or alongside the meal.

Replace part of the roti with a small serving of lentils or chickpeas, which can make the meal more filling while moderating the carbohydrate load.

Eat slowly, start with vegetables and chicken, and leave the roti until later in the meal rather than eating it first.

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