Oats (100 G), Blueberries (100 G), Almond Butter (100 G), English Pumpkin Seeds (1 Tbsp), Flax Seeds (100 G), Oat Milk (100 Ml), Maple Syrup (1 Tbsp) and Boiled Egg (1 Large)

Remove or substantially reduce the maple syrup; add cinnamon, vanilla, or stevia for sweetness instead.

Use a smaller portion of oats (for example, 1/3 cup dry) and choose steel-cut or traditional rolled oats rather than instant oats.

Choose unsweetened oat milk and measure it rather than free-pouring; consider using water for part of the liquid.

Keep blueberries to a modest serving (about 1/2 cup) and avoid adding other sweet toppings in the same meal.

Eat the boiled egg and almond butter first, then eat the oats and blueberries more slowly to blunt the rise.

Keep seeds to measured portions and avoid increasing both oats and maple syrup to compensate for a less-sweet taste.