Indian Buffet (1 piece)

Start with a large salad or non-starchy vegetable dishes, using minimal sweet dressings or sugary sauces.

Choose protein-forward options such as tandoori chicken, fish tikka, paneer tikka, or eggs before taking starches.

Favor lentil and chickpea dishes such as dal or chana masala, and keep portions modest if the preparation is creamy or sweetened.

Skip or sharply limit naan, white rice, fried appetizers, desserts, sweet chutneys, and sugary drinks; choose water or unsweetened tea instead.

Use a small plate and make at least half of it vegetables and protein, then wait 10–15 minutes before considering a second serving.

Take a 10–20 minute easy walk after the meal, if safe for you, to help blunt the post-meal rise.