Lamb or Mutton with Gravy (Mixture) (1 Cup), Roti (1 Medium (7 Inches)) and White Rice (1 Cup, Cooked)

Keep the rice-and-flatbread portion small and choose only one of them at the meal rather than having both.

Fill at least half the plate with non-starchy vegetables such as spinach, okra, cauliflower, cabbage, or salad before eating the starch portion.

Use a smaller serving of gravy and choose leaner lamb or mutton pieces; avoid added sugar, flour, or starchy thickeners in the gravy.

Add a side of lentils, chickpeas, or plain yogurt to increase protein and fiber and reduce the amount of starch needed.

Eat the meat and vegetables first, then the starch portion slowly; avoid seconds.

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