English Greek Yoghurt (1 Cup) and Muesli (Dried Fruit and Nuts) (1 Cup)

Reduce the muesli portion and choose an unsweetened, low-sugar muesli with mostly oats, seeds and nuts; avoid versions with added sugar, honey, syrup or large amounts of dried fruit.

Replace dried fruit in the bowl with a small portion of fresh berries, such as strawberries, raspberries or blueberries.

Choose plain, unsweetened Greek yoghurt rather than flavoured varieties, and check that it has no added sugar.

Add chia seeds, ground flaxseed or extra nuts to slow digestion; keep nut portions moderate because they are calorie-dense.

Pair the meal with a short walk or other light activity for 10–20 minutes after eating.

If spikes persist, split the serving: eat a smaller breakfast portion and have the remainder later, while monitoring your own glucose response.