As a caveat, I eat from a basic dietary pattern set up for us by a registered dietician. My breakfast is (I weigh instead of measure, easy) 60 grams of steel cut oats (soaked overnight in H20) with 30 grams nuts and a cup of vanilla soy milk. (well, it's easier to measure liquids). Mid-morning break food is the little container of Fage non-fat yogurt with 30 grams of "simply the best" trail mix from Trader Joes. Most of my meals and snacks are 300 to 400 calories. The pre-soaked oatmeal cooks up real fast in the microwave - I put in the water to cover it in a little glass casserole, and in the am just pop it in the microwave - when it's done, dump on the nuts and milk - gobble up and out the door for the dawn patrol dog walk, then off to work. Everyone at work is cold in the am when they get there - but not me! good breakfast and 3 mile trot around town and I am good to go! I love the Fage yougurt, but I can't eat it right before strenuous exercise. Turkey sandwich is much better for before exercise. And would be a good am snack too! Tokie