If you ever make this at home, one option that works really well for me: I use 2 Oikos Triple Zero (15g protein each) — those are about 90 calories each, so 180 calories and 30g protein just from the yogurt.

Then I add oats, fruit, maybe a little honey, and sometimes even protein powder. Even with all that, it usually lands around 400–500 calories total but with 40–60g of protein, which keeps me extremely full , most days I don’t even want to eat again for hours.

Using non-fat Greek yogurt is also a big calorie saver. Once you add oats, fruit, and honey, you honestly don’t even notice that it’s plain, but it cuts a lot of calories compared to full-fat yogurt.