Vegetable Biryani (1 Cup)

Reduce the biryani portion and fill the rest of the plate with non-starchy vegetables such as salad greens, cucumber, tomatoes, cauliflower, or broccoli.

Add a protein side such as lentils, chickpeas, tofu, eggs, fish, or plain Greek yogurt to slow digestion and improve fullness.

Choose brown basmati rice or parboiled basmati rice when preparing biryani, and keep the rice-to-vegetable ratio modest.

Include a small handful of nuts such as almonds, walnuts, or pistachios, or add seeds such as chia or flaxseed to a yogurt side.

Avoid sweet drinks, desserts, and extra bread with the meal; choose water or unsweetened tea instead.

Take a 10–20 minute easy walk after eating, if appropriate for your health and mobility.