English Greek Yoghurt (1 Cup) and Homemade Granola (1 Cup)

Use plain, unsweetened Greek yoghurt and avoid sweetened or flavoured varieties; choose a higher-protein, full-fat version if it suits your diet.

Reduce the granola portion and increase the yoghurt-to-granola ratio; measure the granola rather than pouring freely.

Rework homemade granola to be mostly rolled oats, nuts, seeds, and unsweetened coconut, with little or no honey, maple syrup, dried fruit, or added sugar.

Add chia seeds, ground flaxseed, walnuts, or almonds to slow absorption and increase fibre, protein, and fat.

Top with a small portion of berries such as raspberries, strawberries, or blackberries instead of banana, dates, or dried fruit.

Eat this meal after a walk or other light activity, and take a 10–15 minute easy walk afterward if practical.