I use 2 T of oat bran, 4 T of flax meal, a scoop of protein powder, and some cinammon to make a cereal. I add some boiling water and stir. I also nuke the bowl for about 1 - 1 1/2 min. I use a really big bowl, so the microwaving doesn't make the mixture drip over the edge. It's quite fillingand doesn't set off cravings for me. The flax meal is very high in fiber and I believe has a net carbs of 0.