Oats (Quaker) (1 Serving), Unroasted Almonds (1 Almond), Raisins (Seedless) (50 Raisins), Cow Milk (Amul) (1 Serving), Sugar free (1 piece) and Whey Protein (NAKPRO) (1 Serving)

Reduce or omit the raisins first; use a small portion of raspberries or strawberries for sweetness instead.

Choose plain steel-cut or rolled oats, keep the serving modest, and avoid instant or heavily processed oat products.

Mix in chia seeds or ground flaxseed to add fiber and slow digestion.

Use unsweetened cow’s milk or plain Greek yogurt rather than flavored dairy products, and check that the protein powder has no added sugars.

Eat the almonds before or alongside the oats rather than after the meal, and consider a slightly larger almond portion while reducing oats or raisins.

If possible, take a 10–20 minute easy walk after eating to help reduce the post-meal rise.