Basically, it's the following - nothing extravagant, and you could make adjustments based on your individual taste:

1/4 c dry curd cottage cheese
2 T cream
2 eggs
1 scoop Designer Whey (have tried others, but like that one the best)

Sometimes, for variety I add a few blueberries right out of the freezer, and possibly a couple scrapings of nutmeg

Mix it together

If home - you can fry it in the pan like a pancake
I usually mix it and take it with me to work, so it gets nuked for about 3.5 minutes (I am not sure how old the microwave is, so your time may vary).

Makes a pancake/custard type mixture, and I am really full till noon or past that time. Lately, I haven't even had the time for a cup of tea mid-morning, and I don't miss it terribly - I'm still full/satisfied.