Boiled Egg (1 Medium) and Muesli with Raisins, Dates and Almonds (1 Cup)

Reduce the portion of muesli and especially raisins and dates, which are the most likely contributors to the rise; keep the boiled egg for protein.

Choose an unsweetened, high-fibre muesli made primarily with rolled oats, seeds, and nuts, without dried fruit or added sugar.

Replace dates and raisins with a small serving of berries, such as strawberries, raspberries, or blueberries.

Add chia seeds or ground flaxseed to the muesli to increase fibre and slow digestion.

Have the muesli with plain Greek yogurt or unsweetened milk rather than sweetened yogurt, flavored milk, or juice.

Eat the egg and other protein-rich components first, then have the muesli slowly, and consider a brief walk after the meal.