Since you're not on induction, you might want to try this hot cereal recipe:

1/4 flax meals (about 3 Tbs)
Tbs ground pumpkin seeds
Tbs soy protein powder
Tbs wheat or oat bran
sprinkle of cinnamon

Mix w/ 3/4 c water and microwave for two minutes or cook like oatmeal. Serve with a pat of butter and light dusting of Splenda. It's very filling and as for the rest -

My stepdaughter is concerned about her weight and was asking me about low carbing. I gave her the above recipe and she looked at me admiringly and said, "Wow, you must be regular!". And she's right.