Porridge

It sort of works for me if I'm busy. It gets me round 9 holes of golf (one and half to two hours) but I need my banana afterwards. DH has a larger bowl of porridge than me as he uses 'proper' porridge oats but I have a Quaker instant one (original) and he puts frozen fruits on and microwaves the lot together but that's too much for me in the morning and it looks like a bowl of blood (sorry about the image but you should sit opposite it in the mornings). I am told Quaker have a larger instant packet now.

Perhaps you just need to add more porridge? I find it sustaining, but I have at least three heaped dessert spoons! I use hot water (can't have milk) and a dollop of honey plus cinnamon

It works for me too and I think it lowers cholesterol so good all round. I often add chopped banana if I am particularly peckish.

As granjura says, add nuts, seeds or fruit.
DH likes banana on his.

Works for me too. I add a dollop of natural yoghurt plus fruit. Blueberries today but I keep frozen berries too. Sometimes a sprinkle of granola type cereal.
After that I don't think about eating until around one.
Gave up toast a few months back and don't miss it at all.
Worth persevering!

it really works for me- I also add a spoonfull of mixed seeds, flax, sunflower, pumpkin and sesame (from Holland and Barrett).