Indian (1 piece)

Start the meal with a salad or non-starchy vegetables such as cucumber, tomato, spinach, okra, cauliflower, or eggplant; use a vinegar or lemon dressing if tolerated.

Build the main dish around protein: tandoori chicken, fish, paneer, eggs, tofu, or unsweetened yogurt-based dishes; avoid sweetened marinades and creamy sugary sauces.

Choose legume-based options such as chana masala, rajma, dal, or moong dal, and keep added oil and sugar modest.

Replace white rice and naan with a smaller serving of barley, steel-cut oats savory khichdi, or a legume-based dish; skip extra starches rather than combining several.

Ask for curries to be made without added sugar, sweet chutneys, or sweet drinks; choose water, sparkling water, or unsweetened chai instead.

Slow the meal down and take a 10–20 minute easy walk afterward, if safe for you, to help blunt the post-meal rise.