Quinoa pulao (1 piece)

Reduce the quinoa pulao portion and fill at least half the plate with non-starchy vegetables such as spinach, cauliflower, bell peppers, mushrooms, or green beans.

Add a protein source to the meal, such as tofu, tempeh, eggs, fish, chicken, or plain unsweetened Greek yogurt.

Mix more vegetables and a small serving of lentils or chickpeas into the pulao, rather than increasing the quinoa portion.

Avoid pairing the pulao with sweet drinks, desserts, sweetened raita, or large amounts of dried fruit; choose water or unsweetened tea instead.

Eat the vegetables and protein first, then the quinoa pulao slowly, and avoid going back for seconds.

Take a gentle 10–20 minute walk after eating if this is safe for you; if large spikes continue, discuss your meal plan and medication timing with a clinician.