Scrambled Egg (2 Eggs), Bacon (Cured, Pan-Fried, Cooked) (1 Slice Cooked), Baked Beans (100 G), Ground Lamb (100 G), Coffee with Milk (1 Coffee Cup (6 Fl Oz)), Muesli with Raisins, Dates and Almonds (100 G), Pineapple (100 G) and Yogurt (1 5 Oz Container)

Reduce or omit the muesli, raisins, dates, pineapple, and baked beans in the same meal; these are the most likely contributors to a large rise. Choose a smaller portion of steel-cut oats with almonds, or plain Greek yogurt with berries instead.

Keep protein and fat portions steady: eggs, ground lamb, and bacon are unlikely to be the main direct cause, but choose lower-sodium bacon and avoid adding sugary sauces or glazes.

Replace baked beans with non-starchy vegetables such as spinach, mushrooms, zucchini, peppers, broccoli, or a leafy salad; add olive oil, avocado, or nuts for satiety.

Use unsweetened coffee and reduce the milk amount if needed; choose unsweetened dairy milk or unsweetened soy milk rather than sweetened creamers or flavored milks.

Have fruit separately from the main meal and keep the portion modest; choose berries, apple, pear, orange, or kiwi instead of pineapple, dates, and raisins.

Take a 10–20 minute easy walk after eating, and consider checking which individual foods and portion sizes affect you most by testing meals with only one carbohydrate source at a time.