Indian Paneer Cheese (1 Serving (30g)) and Vegetable Soup (Home Recipe) (1 Cup)

Keep the paneer portion moderate and choose fresh, unsweetened paneer; avoid paneer dishes made with sugary sauces, cashew paste, or large amounts of cream.

Make the vegetable soup mostly non-starchy vegetables such as spinach, cauliflower, zucchini, mushrooms, green beans, cabbage, tomato, and bell pepper.

Avoid adding potato, sweet corn, rice, noodles, flour, cornflour, or sugar to the soup; use herbs, spices, lemon, ginger, and garlic for flavor instead.

Add a small serving of chickpeas or lentils to the soup for extra fiber and protein, rather than serving it with white rice or bread.

If you want a side, choose a small portion of whole-grain roti or barley rather than refined-flour naan, white rice, or crackers.

Take a gentle 10–20 minute walk after the meal and keep portions consistent to help reduce the post-meal rise.