Walnut and Brazil Nut (1 piece), Blueberry, Cinnamon, Hemp Seed (1 piece), Skyr (1 grams) and Vegan Protein and Almond Milk (1 piece)

Reduce the blueberry portion and increase the skyr, unsweetened almond milk, hemp seeds, walnuts, or a small amount of chia seeds to keep the meal more protein- and fibre-forward.

Choose plain, unsweetened skyr and unsweetened almond milk; flavored versions can add sugars that raise the post-meal response.

Check the vegan protein powder label and switch to an unsweetened, lower-carbohydrate option without added sugar, syrups, maltodextrin, or fruit powder.

Eat the nuts and seeds with the blueberries rather than having the fruit first or separately, and blend less aggressively if a thicker, slower-to-eat bowl works for you.

Have this meal after a walk or other light activity, and take a 10–20 minute easy walk afterward if appropriate for you.

Keep Brazil nuts to a small serving—typically one or two nuts—while using walnuts, hemp seeds, or chia seeds for additional volume and satiety.