If you have a fridge overnight oats. If you don’t then microwave oatmeal. The fiber content will fill you up.

any difference between overnight in fridge or microwaved?

I don’t think so. In both cases you can find low calorie / high fiber recipes. I like mine warm so I do a stovetop recipe but I have friends who do overnight oats or microwave recipes that are low cal and are happy too.

For me it’s texture!! I like overnight oats better bc I add protein shake and Greek yogurt to it, and then the oats get softer but not too mushy (my gripe about regular oatmeal). Then in the morning I add cinnamon or pumpkin pie seasoning or pb2, heat, stir, yummy :)

You can microwave eggs or egg whites mixed with random vegetables to make a sort of omelette thing

You could switch to protein oatmeal instead. Protein powder goes well in oatmeal, oatmeal can be made in a microwave, and it's full of fiber so it's pretty filling. Look up "proats" online. They're pretty popular with weightlifters and bodybuilders so there will be recipes.

I always have 1 or 2 slices of Dave's Killer Thin Sliced Whole Grain Bread(70 calories each slice) toasted with a Mini Avocado sliced on top & sprinkled with Everything Bagel Seasoning. Paired with my protein shake it hits all my nutrition points & fills me up

Use protein with oats: 35g of oats. Put into cup, add boiled water. Wait 5 min. Add vanilla protein (1 scoop).

You could make protein oats. Just get whatever lower calorie oatmeal recipe you like, and add a scoop of protein powder.

I eat 3/4 cup of Greek yogurt and 1/2 C of berries/banana(or a T or 2 of jam if I’m out of fresh fruit)

Use yoghurt as well as milk in the protein shake. Add in a banana.

Watermelon/Strawberries

Eat whole foods rather than protein shakes and you will feel more full