breakfast that keeps you full longer

I scramble 2 eggs with salt, pepper, about 10-15g of shredded chicken on a tortilla wrap. Don't usually have problems with hunger til just about lunch time.

I have a cup of soy milk for breakfast, then I'll have a good-sized snack mid morning: some cheese, high-fiber crackers, a piece of fruit, sometimes an ounce of almonds. The soy milk tides me over until I have my snack, and then I'll also have a mid afternoon snack so as a result I'm seldom hungry.

I'm a huge fan of Orgain protein shakes for breakfast. Plant-based and organic none of the harmful additives or chemicals that can harm our bodies. I add a quarter of an avocado or a tablespoon of olive oil or tablespoon of peanut butter and I'm full until lunch. Plus a whooping 24 g of protein to start my day and very easy just throw it in the blender with almond milk and I'm done.

200g egg white omelette with spinach, mushrooms, onions, topped with 60g avocado and 100~ cals of an interchangeable carb source, usually fruit, but sometimes potato or squash

2 eggs and a Greek yogart.

I usually have a banana, Greek yoghurt and granola. If I'm extra hungry I have extra fruit, but it's not usually needed.

I rotate among 4 breakfasts

a protein smoothie made w/ 1-2 scoops of protein powder and frozen blueberries. Doesn't keep my full till lunch so not really what you're looking for but it does travel well

scrambled eggs made w/ any veggies or leftovers I can find in the fridge. At the very least it is handfuls of sauted spinach, onion, green pepper & eggs. Corn, squash or potato is good. Just about any kind of leftover fish is good in there. I love this with a pack of wholly guacamole and some salsa, no cheese. this is great and pretty fast & cheap. Doesn't travel well as I like my eggs fresh. My husband and I usually enjoy this on weekends.

Oatmeal. I mix 1 c steel cut oats & 2 c water and bring to boil the night before. Turn off heat and let sit over night. In the morning, stir in a c of either greek yogurt or milk and heat it up. eat w/ walnuts, fruit, etc. portable, easy, cheap.

Greek yogurt and fruit. I use plain yogurt. Maybe add a T of maple syrup or my homemade jam if I'm craving sweet. sometimes I stir in some cereal or raw oats or chia. this keeps me fuller than oatmeal, its cheap and portable.

250(ish)g cottage cheese/greek yogurt mixed with 17g crunchy peanut butter, 6g PB2, 10g chia seeds, and sometimes 40g sugar free jelly. I combine it with an apple (100-200g) and 3-6 cups of black coffee for a total of about 410-480 calories. It has 35-40g of protein, helps me meet my fat goals (I'm always struggling to hit it -I'm a volume eater), and I'm getting some slower-acting carbs that won't send me into the 300s thanks to the fat within the meal.

Fruit with nut butter, Greek yogurt with high-protein granola, scrambled tofu with veggies and black beans, or a protein shake. I eat a banana on most mornings, either with peanut butter or in a protein shake. If I get enough protein for breakfast, I'm good until lunch.

Here's what I eat.

2 eggs
1/2c black beans
1/2 can chicken or tuna
1-2 wedges laughing cow cheese
Hot sauce or salsa

Mix them together but in a pan - it takes 2 minutes.

It keeps me very full for 3+ hours and is delicious and high protein.

If I'm truly still hungry (very rare), I'll have fruit.

+1 for eggs and avocado, or turkey and avocado. I had 1/4lb turkey and an avocado on a bun around 0930 yesterday and wasn't able to eat lunch till 1500 because I was so persistently full.