Indian - Veggie Thali (1 platecooked)

Start with a salad of cucumber, tomato, leafy vegetables, and lemon, then eat protein-rich dal or unsweetened curd before the starches.

Replace rice-heavy portions with non-starchy vegetable sabzi, dal, paneer, or tofu; keep any rice serving very small or skip it.

Choose 1–2 small whole-wheat chapatis instead of a large serving of rice, and avoid adding ghee or butter in excess.

Request dry or lightly oiled vegetable preparations and limit potato-based curries, fried snacks, papad, and pakoras.

Skip desserts, sweet lassi, fruit juice, and sugary chai; choose water, plain buttermilk, or unsweetened tea instead.

Take a 10–20 minute easy walk soon after the meal, and avoid sitting still for the next hour.