Indian Paneer Cheese (1 Serving (30g)) and Oats (Quaker) (1 Serving)

Use a smaller portion of oats and choose minimally processed steel-cut or rolled oats rather than instant oats.

Keep paneer unsweetened and avoid adding sugar, honey, sweet chutneys, or sweetened milk to the meal.

Combine the oats and paneer with non-starchy vegetables such as spinach, mushrooms, peppers, broccoli, or cauliflower to increase fiber and reduce the relative oat portion.

Add a small serving of nuts or seeds, such as almonds, walnuts, chia seeds, or flaxseed, to slow the meal’s carbohydrate absorption.

Eat the paneer and vegetables first, then the oats, rather than starting with oats alone.

Take a 10–20 minute easy walk after eating, if appropriate for your health and mobility.