Aloo Gobi (1 Cup), English Dal (1 Serving (98g)) and Roti (1 Medium (7 Inches))

Make aloo gobi mostly cauliflower: use a small amount of potato, add extra cauliflower, and avoid added sugar or starchy thickeners.

Reduce the roti portion (for example, have one smaller roti instead of multiple) and avoid pairing it with rice or other starches in the same meal.

Eat the dal and non-starchy vegetables first, then the roti and potato portion last; keep the meal balanced with a protein such as paneer or tofu.

Add a side salad of cucumber, tomato, leafy greens, and lemon, with no sweet dressing.

Use modest oil in the aloo gobi and dal, and avoid fried accompaniments, sweet drinks, and dessert with this meal.

Take a 10–20 minute easy walk soon after eating, if this is safe for you.