Roti (1 Medium (7 Inches)), Dal (1 Cup) and Kadai Bhindi (1 grams)

Reduce the roti portion to one small roti and avoid adding rice or other starches in the same meal.

Choose a roti made from barley flour or chickpea flour instead of regular wheat flour, and keep it thin rather than oversized.

Increase the proportion of kadai bhindi and dal, using minimal added oil; add a side salad of cucumber, tomato, and leafy greens before the meal.

Have dal first, then bhindi and salad, and eat the roti last to slow the rise after the meal.

Add a protein-rich accompaniment such as plain unsweetened curd, paneer, tofu, or a boiled egg, while avoiding sweetened yogurt.

Take a 10–20 minute easy walk after eating and avoid lying down immediately after the meal.