Museli with milk (1 piece)

Reduce the muesli portion and measure it rather than pouring freely; use a smaller bowl and avoid second servings.

Choose an unsweetened muesli based mainly on rolled oats, barley flakes, nuts, and seeds; avoid versions with added sugar, honey, syrup, candy pieces, or large amounts of dried fruit.

Use plain milk or unsweetened, protein-rich Greek yogurt instead of sweetened milk, flavored yogurt, or sweetened plant drinks.

Add a protein-and-fat topping such as walnuts, almonds, chia seeds, flaxseed, or pumpkin seeds to slow digestion.

Choose a small portion of berries, such as strawberries, raspberries, or blueberries, instead of dried fruit or banana slices.

Take a 10–20 minute easy walk after eating, if safe and practical for you.