Lunch paneer (1 piece)

Keep the paneer portion moderate and avoid sugary sauces, sweet chutneys, honey-based marinades, and large servings of refined breads or rice alongside it.

Pair paneer with high-fiber non-starchy vegetables such as spinach, broccoli, cauliflower, bell peppers, zucchini, or salad greens.

Choose a preparation such as grilled, baked, or lightly sautéed paneer rather than paneer cooked in a rich, sugary, or flour-thickened sauce.

If adding a carbohydrate, choose a small portion of lentils, chickpeas, beans, or quinoa instead of white rice, naan, or refined-flour roti.

Start lunch with a salad dressed with olive oil, lemon, or vinegar, then eat the paneer and vegetables before any starches.

Take a 10–20 minute easy walk after lunch and monitor your response to adjust portion sizes at future meals.