Steel Cut Oats (True Elements) (1 Serving), Blueberries (100 G), Peanut Butter (Pintola) (1 Serving) and Hulled Sunflower Seeds (100 G)

Reduce the portion of steel-cut oats and blueberries, and keep the peanut butter and sunflower seeds portioned rather than adding extra spoonfuls.

Pair the meal with more protein, such as plain Greek yogurt, eggs, cottage cheese, or unsweetened soy yogurt, to slow digestion.

Add soluble fiber such as chia seeds or ground flaxseed to the oats; start with 1 tablespoon and increase gradually if tolerated.

Cook the steel-cut oats until just tender rather than very soft, and avoid blending or processing the meal into a smoothie.

Eat the protein and fats first, then the oats and blueberries, and avoid having the meal when very hungry after a long fast.

Take a 10–20 minute easy walk after eating, if safe and practical, to help reduce the post-meal rise.