Grilled Chicken (1 Medium Piece (Yield After Cooking, Bone Removed)) and Roti (1 Small (6 Inches))

Reduce the roti portion to one small, thin whole-wheat roti and avoid adding butter or ghee.

Eat the grilled chicken first, then have the roti alongside a large serving of non-starchy vegetables such as spinach, broccoli, cauliflower, okra, or salad.

Add a small serving of lentils or chickpeas to the meal and reduce the roti accordingly; their fiber and protein can soften the rise.

Choose plain grilled chicken without sweet marinades, barbecue sauce, honey, or sugary chutneys.

Include a small portion of unsweetened yogurt or raita with cucumber and herbs, rather than sweetened drinks or dessert.

Take a 10–20 minute easy walk after the meal and avoid sitting still immediately afterward.