Fresh Frozen Wild Blueberries (Wyman's) (1 Serving), Nonfat Plain Greek Yogurt (170g) (The Greek Gods) (1 Serving) and Dry Roasted Peanuts (Planters) (1 Serving)

Reduce the blueberry portion and keep the yogurt portion at 170 g; berries are nutritious but still add carbohydrate, especially when combined with yogurt.

Choose an unsweetened plain Greek yogurt with higher protein (for example, strained Greek yogurt) and no added milk solids, starches, or sweeteners; compare labels for total carbohydrate per 170 g serving.

Measure peanuts rather than eating freely: try a small serving (about 15–20 g), since a large amount can add calories and may not further blunt the meal’s glucose response.

Eat the yogurt and peanuts first, then have the blueberries last, rather than mixing everything together.

Add a small amount of chia seeds, ground flaxseed, or chopped walnuts to increase fiber and slow digestion without adding much available carbohydrate.

Avoid blending the ingredients into a smoothie; eat them whole and slowly, and consider a 10–20 minute easy walk after the meal.