Meals only curries pappu -2 bowls. Bendakai fry -2, cauliflower pakoda, gravy curry -21x, mulakai tomato, chutney , curd (1 1 Serving (450g))

Reduce the pappu portion from 2 bowls to 1 bowl, and increase non-starchy vegetables such as okra, cauliflower, tomato, spinach, or bottle gourd to make the meal more filling.

Replace cauliflower pakoda and heavily fried bendakai with air-fried, roasted, sautéed, or lightly stir-fried versions; use less batter and oil.

Keep gravy curries to a small serving and avoid adding sugar, large amounts of potato, cornflour, or refined-flour thickeners to the gravy.

Eat in this order: a small salad or cooked vegetables first, then curd and protein-rich pappu, followed by the rest of the meal; avoid pairing the meal with rice, naan, or other refined-grain sides.

Choose plain unsweetened curd and add a small amount of nuts or seeds, such as almonds, walnuts, chia, or flaxseed, for greater fullness.

Take a gentle 10–20 minute walk after the meal and avoid lying down immediately afterward.