Lentil Curry (100 G)

Reduce the lentil curry portion and serve it with more non-starchy vegetables such as spinach, cauliflower, zucchini, or green beans.

Avoid serving it with white rice, naan, or sweet chutneys; choose a smaller portion of quinoa or barley instead if you want a grain.

Add protein and fat to the meal, such as plain Greek yogurt, tofu, eggs, chicken, fish, or a small handful of almonds.

Cook the curry with extra vegetables and use less potato, coconut sugar, honey, or sweetened sauces.

Start the meal with a salad dressed with olive oil and lemon or vinegar, then eat the lentil curry afterward.

Take a 10–20 minute easy walk after eating to help blunt the rise.