German Bircher Muesli (100 G)

Use a smaller portion of muesli and measure it rather than eating directly from the package.

Choose an unsweetened version with plain oats, and avoid added sugar, honey, syrups, sweetened dried fruit, and chocolate pieces.

Mix it with plain Greek yogurt, unsweetened soy yogurt, or milk, and add nuts or seeds such as walnuts, almonds, chia, or flaxseed.

Favor fresh berries or sliced apple instead of banana, grapes, or large amounts of dried fruit.

Eat the muesli after or alongside a protein-rich breakfast item, such as eggs or cottage cheese.

Take a 10–20 minute easy walk after eating to help reduce the post-meal rise.