Roti (1 Medium (7 Inches)) and Homemade - Kaddu Ki Sabzi [Indian Pumpkin Vegetable] (1 bowl)

Reduce the roti portion to one small, thin roti and avoid adding ghee or butter in excess.

Add a protein side such as paneer, plain curd, tofu, or a small bowl of chana dal to slow the rise after the meal.

Bulk up the plate with a cucumber, tomato, leafy-green, and lemon salad before eating the roti and kaddu.

Cook kaddu with minimal added sugar or jaggery, and include fiber-rich vegetables such as spinach, methi, okra, or beans in the sabzi.

Choose a roti made partly with barley flour, besan, or soy flour instead of relying only on refined flour; keep it thin and modest in size.

Take a gentle 10–15 minute walk soon after the meal and avoid lying down immediately.