Thai Red Curry (1 Cup) and White Rice (1 Cup, Cooked)

Replace most or all of the white rice with cauliflower rice, or use a smaller portion of cooked quinoa or barley.

Ask for extra non-starchy vegetables in the curry, such as broccoli, green beans, bell peppers, zucchini, mushrooms, or eggplant.

Choose a curry with tofu, chicken, fish, or shrimp, and avoid adding sugary sauces or sweetened coconut-based extras.

Start the meal with a salad or steamed vegetables dressed with vinegar or lemon, then eat the curry and starch last.

Keep the rice portion modest and avoid seconds; bulk up the plate with vegetables and protein instead.

Take a 10–20 minute easy walk soon after the meal if this is safe and appropriate for you.