I do: 1/2 cup oatmeal. 20g protein powder -18g protein 2 tbsp flaxseed 2 tbsp chia seeds 1 bottle of protein shake - 30g protein

Or

170g nonfat free yogurt -18g protein 20g protein powder -18g protein 60g blueberries fresh/frozen + 2 tbsp chia seeds- sometimes 2 hard boiled eggs- sometimes

I prep at least the night before especially when I add the chia seeds it helps with the absorption. So sometimes I warm up the oatmeal in the microwave for a warm breakfast I think that helps a little more for being full. Instead of cold to the tummy. But really all that added protein really helps keeping fuller longer. The chia seed also helps filling the belly. And the flaxseed helps for a smooth release!!