Poha (MTR) (1 Serving) and Green Smoothie (1 Cup)

Make the smoothie mostly non-starchy vegetables such as spinach, kale, cucumber, and celery; avoid adding sweetened liquids.

Add protein and fat to the smoothie, such as plain Greek yogurt, unsweetened soy milk, chia seeds, or nut butter, and keep fruit to a small portion of berries.

Have a protein-rich side with poha, such as eggs, plain Greek yogurt, tofu, or roasted chickpeas, rather than eating poha alone.

Reduce the poha serving size and add more vegetables, peanuts, and lemon to increase fullness without relying on a larger rice-based portion.

Eat the protein and vegetables first, then have the smoothie or poha more slowly over 15–20 minutes.

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