English Tandoori Roti (1 Piece) and English Paneer Butter Masala (1 Serving (200g))

Have half a tandoori roti instead of a full roti, and eat it slowly after starting with paneer and vegetables.

Ask for paneer butter masala with less butter, cream, sugar, and cashew paste; choose a tomato-and-spice-forward preparation instead.

Add a large side of non-starchy vegetables such as spinach, okra, cauliflower, cabbage, or salad, and reduce the roti portion accordingly.

If available, swap the roti for a chickpea-flour roti or a barley-based roti, keeping the portion modest.

Avoid pairing this meal with rice, naan, sweet drinks, desserts, or sweetened lassi; choose water or unsweetened tea instead.

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