Greek yogourt, banaba , berries, seeds, protein powder and peanut butter (1 piece)

Choose plain, unsweetened Greek yogurt and verify that the protein powder and peanut butter contain no added sugar, syrups, maltodextrin, or sweetened fruit powders.

Reduce the berry portion and prioritize lower-sugar options such as raspberries, blackberries, or strawberries; avoid dried berries and fruit juice.

Use a smaller serving of peanut butter and seeds, measuring portions rather than adding freely, since large calorie-dense portions can still worsen glucose response for some people.

Split the meal into two smaller portions, or eat the yogurt-and-protein portion first and have berries later, to reduce the carbohydrate load at one time.

Add a short 10–20 minute easy walk or other light activity after eating to help blunt the post-meal rise.

Review the banana/banaba ingredient carefully: if you meant banana, reduce or omit it; if it is a banaba supplement, discuss its use with a clinician, especially if you use glucose-lowering medication.