English Tandoori Roti (1 Piece) and English Dal Makhani (100 G)

Reduce the roti portion—for example, have half your usual serving—and avoid adding a second roti.

Eat the dal makhani with a large serving of non-starchy vegetables such as spinach, cauliflower, cucumber, tomato, or salad greens.

Start the meal with salad or cooked vegetables, then eat the dal, and have the roti last.

Add a protein side such as paneer, eggs, grilled chicken, fish, or plain unsweetened yogurt to slow absorption.

Avoid sweet drinks, dessert, and large amounts of rice with this meal; choose water or unsweetened tea instead.

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