Greek Yogurt (Epigamia) (1 Serving) and Granola (100 G)

Choose plain, unsweetened Greek yogurt and add cinnamon or vanilla extract instead of honey, syrup, or sweetened yogurt.

Reduce the granola portion and measure it rather than pouring freely; use a small sprinkle for crunch.

Replace part or all of the granola with chopped almonds, walnuts, chia seeds, flaxseed, or pumpkin seeds.

Add a small serving of berries, such as strawberries, raspberries, or blueberries, rather than dried fruit or banana.

Have the yogurt bowl after or alongside a protein- and fiber-rich meal component, such as eggs or a vegetable-based dish, instead of eating it alone when very hungry.

Take a 10–20 minute easy walk after eating to help blunt the rise.