Vegetable Salad (Tossed Without Dressing) (1.5 Cup) and Indian Paneer Cheese (1 Serving (30g))

Keep the paneer portion moderate and choose plain, minimally processed paneer rather than paneer cooked in sugary sauces or marinades.

Build the salad mostly from non-starchy vegetables such as cucumber, leafy greens, tomatoes, bell peppers, cabbage, and radish; keep higher-starch additions such as corn or large amounts of carrot minimal.

Add a fiber-rich side such as chickpeas, lentils, or black beans in a modest portion to slow digestion and make the meal more filling.

Use a simple dressing of olive oil, lemon juice or vinegar, herbs, and spices; avoid sweetened dressings, chutneys, and sauces.

Include a small serving of nuts or seeds, such as almonds, walnuts, chia seeds, or pumpkin seeds, with the salad for additional fiber and healthy fat.

Take a 10–20 minute easy walk after the meal, and consider eating the salad before the paneer to help blunt the rise.