Oatmeal That Actually Keeps You Full: 3 Protein-Upgrades

You make a quick bowl of oats before school or work, eat it on the walk there, and …  by 11 you’re already eyeing the vending machine. Oatmeal tastes great and you know it’s healthy, but sometimes it just doesn’t stick. Here’s the fix: keep the fiber from oats and layer in protein. That combo changes the way your breakfast digests—slower, steadier, and a lot more satisfying (1)(2)(5).  “Morning is a time of day when most of us have full control over what we eat,” says Brookell White, a MyFitnessPal dietitian. “Take advantage of it! Front-load your mornings with a nutrient-dense meal to