Roti (1 Medium (7 Inches)) and Homemade - Chana Dal + Ghiya / Lauki (Split Chick Pea + Bottle Gourd Curry) Cooked In Salt (1 cupcooked)

Limit the meal to a moderate serving of chana dal and 1 small 100% whole-wheat roti; avoid adding a second roti or rice.

Increase the bottle gourd and add non-starchy vegetables such as spinach, okra, cucumber, or cauliflower to make the plate more filling with fewer starches.

Have a protein side such as plain unsweetened curd, paneer, tofu, or an egg to slow digestion and improve fullness.

Cook the curry with a small amount of healthy fat such as mustard oil, groundnut oil, or ghee, while avoiding excess oil.

Eat the vegetables and protein first, then the dal, and have the roti last rather than starting with the roti.

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