I don't eat red meat but maybe a few times a year. My protein is mostly from fish, eggs, greek yogurt, fowl, and protein powder/bars sparingly.

I don't find carbs in any form particularly satiating. Unless I have protein and/or fat with a meal, I'm hungry quickly after. So steel cut oats, not satiating on their own. But if I add say crushed walnuts to the oats and have a couple eggs or greek yogurt too, I fine almost till dinner. The more refined the carbs, the worse it is for me.