Paneer biryani (1 piece)

Reduce the biryani portion and add more paneer and non-starchy vegetables such as cauliflower, spinach, mushrooms, or bell peppers to lower the rice-to-protein-and-fiber ratio.

Choose basmati or parboiled rice, cook it al dente rather than very soft, and avoid adding potatoes, sweetened yogurt, or sugary sauces.

Start the meal with a salad of cucumber, tomato, leafy greens, and lemon or vinegar dressing; avoid sweet dressings.

Pair the biryani with unsweetened plain Greek yogurt or raita containing cucumber, mint, and cumin rather than sweetened curd.

Include a protein-and-fiber side such as roasted chickpeas, lentils, or a small serving of beans, and avoid fried accompaniments.

Take a 10–20 minute easy walk after eating, and avoid lying down or having dessert, juice, or sweet drinks with the meal.