Breakfast

Puffed kamut & peach bowl

Light, unsweetened puffed ancient grain with diced peach and almonds.

5 min Serves 2 Ancient grain

cerealbreakfastmilk optionscold cerealUnder 15 minLower sodiumVegetarian

Full recipe: 1 serving
Serving size: the full recipe as listed
Servings per batch: 1

Servings to prepare changes how much you cook; it never changes the size of one serving. My portion (in My Week) changes your planned nutrition.

Ingredients

Prepare 2

Preparing: 2 servings

Tick anything you already have.

Sweetness choices — tap to lower sugar

Use the listed ingredients and amounts. Nutrition, saved shopping and meal planning remain based on this version.

Preparation guidance only. When a supported swap is chosen, Nutrition per serving below shows the adjusted values; filters, sugar screening, exports, Shopping and My Week stay based on the written recipe. A different sweetener does not establish diabetes suitability; total carbs, portion and verified sugars still matter.

Sugar alcohols may cause digestive symptoms; keep xylitol away from dogs. Aspartame must be avoided with PKU. No substitute is universally the healthiest choice.

Product conversion chart FDA sweetener guidance

Instructions

Nutrition per serving

Estimated nutrition per serving — the full recipe as listed

Calories	230
Total fat	5 g
Saturated fat	0.5 gKeep low
Sodium	105 mgLow
Total carbohydrate	38 g
Fiber	6 g
Total sugars	15 g
Added sugars	Not available
Protein	10 g

Estimates based on the listed ingredients; actual values vary by brand. Nutrition is per one stated serving and does not change when you make more or fewer batches or servings.

Outside selected limits

Why this result?

Added sugar not verified; source and serving review required
Added sugar not verified
15 g total sugar exceeds strict total-sugar filter (10 g)
Total sugars not verified
Set your carbohydrate targets to check meal-plan fit

This portion only — the rest of the meal and day are not checked.

Diabetes Meal Planning

Use selected screens

Lower sodium: 300 mg sodium or less per stated serving. This is a site guideline, not the FDA "low sodium" label claim.

Heart-healthy tips

Milk choices: skim or 1% for protein and calcium, lactose-free if dairy bothers you, unsweetened soy for the most plant protein, or unsweetened almond, oat or cashew for fewer calories.
Pick cereals with at least 3 g fiber and no more than 6 g sugar per serving; sweeten with fruit.

Storage & Meal Prep Tips

Applies to: Refrigerated assembled dish, after mixing. Times assume safe preparation, prompt cooling when needed, a refrigerator at 40°F / 4°C or below, and a freezer at 0°F / -18°C or below.

Refrigerator: After mixing: refrigerate and enjoy within 2–3 days.

Freezer: Does not freeze well. Yogurt and soaked oats separate and turn watery when frozen — a texture limit, not a safety one.

To reheat or serve: Enjoy cold, straight from the refrigerator.

Meal prep tip: Make up to 2–3 jars at once for grab-and-go breakfasts.

Storage guidance sources

Category guidance matched to this recipe's preparation state; sources checked 2026-10-24. This is not a laboratory shelf-life test of the exact recipe.

Complete the meal

Sides chosen to complement this dish — nothing it already has.

Low-fat cottage cheese cup

Cheese side

Brown rice cake wedges

Crunchy side

Cherry tomato & basil salad

Vegetable side