Indian Restaurant - Veg Thali (1 plate)

Start with a salad or non-starchy vegetable dishes, then eat dal, chana, or other lentil-based curries before any starches.

Ask for half the usual rice portion, skip sweet drinks and dessert, and avoid combining rice with naan or other breads in the same meal.

Choose plain dal, chana masala, rajma, mixed vegetables, bhindi, or baingan dishes; request minimal added sugar and less oil or cream.

Replace some rice with extra vegetables or a side of plain unsweetened yogurt/raita, and avoid sweetened raita.

Eat slowly and stop when comfortably full; restaurant thalis often contain enough starch for more than one meal, so consider boxing half early.

Take a 10–20 minute easy walk soon after finishing the meal, if safe and appropriate for you.