When I get hungry I have a green smoothie. It's mostly dark leafy greens and just one part fruit for sweetness (either pear, banana, apple or pineapple). I notice that green smoothie fits me better than grains in the morning. If I have oatmeal I usually have it quite late, between 10am-11am. Sometimes I top it with fruits for sweetness, but fruits are always best eaten on an empty stomach by itself for better digestion. By improving digestion, we end up feeling more energetic. If I feel low in energy I add bee pollen or/and hemp protein.
Another proven approach to a great digestion is to not drink liquids during meals. Cold liquid dilutes your naturally occurring digestive enzymes and stomach acids which makes it harder to break down food. If you are chewing your food properly and creating saliva you should be able to eat comfortably. Drink water or other liquids 20 mins before you consume food and wait at least an hour after.
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