Oats (Quaker) (1 Serving) and Boiled Egg (1 Large)

Keep the boiled egg and reduce the oats portion; measure a smaller dry serving and add extra water for volume.

Choose steel-cut oats or traditional rolled oats instead of instant or finely milled oats.

Add chia seeds or ground flaxseed to the oats, and let them sit for a few minutes before eating.

Pair the meal with plain Greek yogurt or cottage cheese for additional protein.

Add a small portion of almonds, walnuts, or natural peanut butter to slow digestion.

Avoid adding sugar, honey, syrups, sweetened dried fruit, or sweetened milk; use cinnamon, vanilla, or a few berries for flavor.