High Protein Museli Fruit & Nut (Muscle Blaze) (1 Serving) and Skim milk (1 piece)

Reduce the muesli portion and measure it rather than pouring freely; keep skim milk unsweetened and avoid adding honey, dried fruit, or sweetened yogurt.

Choose an unsweetened, no-added-sugar muesli with mostly rolled oats, seeds, and nuts, and with minimal dried fruit or fruit juice concentrate.

Replace part of the muesli with plain Greek yogurt or cottage cheese to increase protein and slow digestion.

Use a smaller amount of milk and add chia seeds, ground flaxseed, walnuts, or almonds for extra fiber and fat.

Swap dried fruit in the bowl for a small serving of fresh berries, such as strawberries, raspberries, or blueberries.

Eat the meal after a short walk or take a 10–15 minute easy walk afterward, and compare your glucose response with a smaller serving.