Hot Water (100 Ml), Blueberries (100 G) and English Fat Free Greek Yoghurt (1 Cup)

Reduce the blueberry portion and choose whole berries rather than blended or mashed berries.

Use plain fat-free Greek yoghurt with no added sugar, sweeteners, granola, or flavoured toppings.

Add a small portion of chia seeds or ground flaxseed to the yoghurt to slow absorption and increase fullness.

Include a protein-rich side such as a boiled egg, cottage cheese, or a small handful of almonds before or alongside the blueberries and yoghurt.

Eat the yoghurt and protein/fibre components first, then have the blueberries last rather than eating the fruit alone.

Take a gentle 10–15 minute walk after eating, if appropriate for your health and mobility.