I go for one 5oz Chobani for protein (12g), and one pack Quaker High Fiber (10g + 4g protein) instant oatmeal. Total 290 calories, and it keeps me going for hours without wanting more (with coffee, of course). I don&#x27;t track carbs, only portions, but it&#x27;s (only?) 23g sugar. I sometimes almost forget to eat lunch. And yes, it is great!