Multigrain Roti (Pillsbury) (1 Serving), Radish (1 Small), Carrot Salad (1 Cup) and Homemade - Cauliflower Potato Bhaji (1 serving)

Reduce the potato portion in the bhaji; bulk it out with cauliflower, cabbage, spinach, or paneer instead.

Limit the multigrain roti to one small roti and choose one made mainly from barley flour, chickpea flour, or a high-fibre atta blend without refined flour.

Eat the radish and carrot salad first, then have the bhaji and roti; add lemon, vinegar, or a plain yogurt dressing without sugar.

Include a protein serving with the meal, such as plain curd, paneer, tofu, eggs, fish, or unsweetened dal.

Add a small portion of nuts or seeds, such as almonds, walnuts, chia seeds, or flaxseed, to the salad or alongside the meal.

Avoid sweet chutneys, sugary beverages, and large second servings; take a gentle 10–20 minute walk after eating if appropriate for you.