Avocado (100 G), Brown Bread (English Oven) (1 Serving), Greek Yogurt (Epigamia) (1 Serving), Iso 100 (Dymatize) (1 Serving), Chia Seeds (Jiwa) (1 Serving), Blueberries (100 G), Coffee (1 Mug (8 Fl Oz)) and Lactose Free Milk (Amul) (1 Serving)

Reduce the brown-bread portion or choose a denser, higher-fiber brown bread with minimal added sugar; keep avocado, chia seeds, and Greek yogurt in the meal to slow absorption.

Eat the avocado, Greek yogurt, chia seeds, and blueberries before the bread rather than having the bread first.

Measure blueberries and use a smaller serving if the spike persists; avoid adding honey, syrups, jam, or sweetened yogurt.

Use unsweetened Greek yogurt and an unflavored ISO 100 serving; flavored powders can add carbohydrates that amplify the rise.

Have coffee without sugar or flavored creamers, and use only a measured amount of lactose-free milk.

Take a 10–20 minute easy walk or do light activity soon after eating to help blunt the post-meal rise.