Bananas (1 Extra Small (Less Than 6 Inches Long)) and Oatmeal with Milk (1 Cup)

Reduce the banana portion to half a small, slightly green banana, and save the rest for later.

Use steel-cut or old-fashioned rolled oats instead of instant oats, and keep the serving to about 1/3–1/2 cup dry oats.

Choose unsweetened milk and avoid adding honey, sugar, syrup, or sweetened dried fruit.

Add protein and fat to the meal, such as plain Greek yogurt, eggs, or a small handful of almonds or walnuts.

Add fiber-rich toppings such as chia seeds, ground flaxseed, or berries instead of extra banana.

Eat the meal after or alongside protein-rich food, and take a 10–15 minute easy walk afterward if appropriate for you.