Veg Meals (1 piece)

Reduce the portion of rice, roti, potatoes, and other starches; fill at least half your plate with non-starchy vegetables such as spinach, okra, cauliflower, broccoli, cabbage, mushrooms, or salad greens.

Include a protein source with every meal, such as tofu, paneer, tempeh, unsweetened Greek yogurt, or lentils, rather than eating a carbohydrate-heavy vegetable meal alone.

Choose whole, minimally processed carbohydrates in modest portions, such as steel-cut oats, barley, quinoa, chickpeas, kidney beans, or black beans; avoid refined flour items, sugary drinks, and sweetened desserts.

Add healthy fats and fiber to slow absorption—for example, use nuts, seeds, avocado, olive oil, or a small amount of peanut butter alongside the meal.

Eat vegetables and protein first, then starches last; avoid large single servings and consider splitting a large meal into smaller portions.

Take a 10–20 minute easy walk after eating, and use your glucose readings to identify which specific meals and portion sizes cause the largest rises.