Roti (1 Large (8 Inches)), Salad (1 serving) and Dal Yellow (Hommade) (1 Serving)

Reduce the roti portion first—for example, have one small roti instead of multiple rotis—and avoid adding rice or other starches to the same meal.

Choose rotis made from barley flour or chickpea flour rather than refined flour; keep them thin and small.

Start the meal with a larger portion of non-starchy salad vegetables such as cucumber, tomato, leafy greens, cabbage, or bell pepper, using a vinegar- or lemon-based dressing without sugar.

Keep the yellow dal portion moderate and add protein or fat alongside it, such as plain Greek yogurt, paneer, eggs, tofu, or a small handful of nuts.

Add more non-starchy cooked vegetables to the dal meal, such as spinach, okra, cauliflower, zucchini, or eggplant, instead of increasing roti quantity.

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