Banana (1 Medium (7 Inches To 7 7/8 Inches Long)), Semi-Skimmed Milk (100 Ml) and Muesli with Raisins, Dates and Almonds (1 Serving (42g))

Reduce or remove the dates and raisins first; replace them with a small portion of berries such as strawberries, raspberries, or blueberries.

Use a smaller banana portion—especially if it is very ripe—and combine it with plain Greek yogurt or cottage cheese to add protein.

Choose unsweetened muesli with mostly oats, seeds, and nuts, or make your own with rolled oats, almonds, walnuts, chia seeds, and cinnamon; avoid added sugar, dried fruit, and honey.

Keep the muesli serving modest and increase the almonds, chia seeds, or ground flaxseed to slow absorption.

Have the meal after, or alongside, a protein-rich food such as eggs, plain Greek yogurt, or tofu rather than eating it on its own.

Consider using a smaller amount of semi-skimmed milk and adding unsweetened Greek yogurt for a thicker, higher-protein breakfast.