I keep it simpler with the yogurt, as pictured. I think oatmeal is kind of overrated as it just adds carbs. I add about 3-4 tsp of inulin powder (see this for background https://www.verywellhealth.com/the-health-benefits-of-inulin-4587258) which is a prebiotic fiber that supports a healthy microbiome. It also sweetens the yogurt, along with a modest sprinkling of raspberries. As I mention in the post @johnbishop linked, I use a blend of about half heavy cream and half half-and-half (how's that for a string of "halfs"?) as my base in my yogurt.

I've used this yogurt for more than a year, and it does have appetite-suppressant effects, which in addition to fat-adaptation is why I almost never have hunger issues.

I've encouraged a few other couples to make the yogurt, too, and they also have found it helpful.