Choose plain, unsweetened muesli
Measure the portion to 1/2 cup to 3/4 cup dry
Mix with water, low-fat milk, or unsweetened plant milk
Add high-protein toppings like Greek yogurt or cottage cheese
Include fiber-rich fruit like berries, apple, or pear
Avoid adding sugar, honey, syrup, or sweetened granola
Limit nuts, seeds, and dried fruit to small amounts
Eat it as a breakfast or snack replacement, not an extra meal
Pair it with protein to stay full longer
Keep total calories within your daily target
Eat slowly and stop when satisfied
Track portions and ingredients consistently