I know some folks absolutely swear off all bread, I do not and maybe you do not either. I love the Fiber One English muffins or a slice of Ezekiel's bread toasted (both loaded with protein/good carbs and plenty of fiber) I top them with many things such as just peanut or almond butter (natural-no sugar added), a tablespoon of ricotta cheese or cottage cheese mixed with raspberries, blueberries or strawberries, a tablespoon of cream cheese topped with some smoked salmon or if I had some for dinner the night before I will use some of the left over, an extra thin corn tortilla rolled up with a slice of ham or roast beef inside with a cheese stick inside and microwaved, steelcut oatmeal with berries, dannon light & fit greek yogurt vanilla with my own berries added in. I am also trying to get away from shakes and bars and eat more real food as my doctor encourages but I do like a shake now and again or 1 cup cold coffee, 1 cup so delicious almond milk w5x protein (I buy it in the boxed milk section of the grocery store) with a scoop of protein powder and 1/4 c cottage cheese (must do this one in the blender so it is nice and thick like a milk shake). Hope that gives you some viable suggestions.

I really enjoy a Quest bar in the morning and it holds me until lunch time. I usually eat either the strawberry cheesecake or lemon flavor because those are 170 and 160 calories each--I believe the chocolate peanut butter is also 160 calories but I don't like it as well.

cottage cheese, light string cheese, turkey pepperoni, turkey or ham and cheese wraps (on low carb tortillas), greek yogurt

When I need to eat breakfast on the run I like the Quest Cinnamon Roll bar or the Banana Nut bar. They are 170 calories and 20 grams of protein. During the work week I usually have 1 cup of cottage cheese or plain greek yogurt with a little cinnamon and honey. You can also add fruit and sometimes I like the cottage cheese plain. When newly sleeved I did Quaker Weight Control Oatmeal with a scoop of unflavored protein powder for that extra protein kick. Or use plain oatmeal and add protein shake mix as a flavoring. Just make sure the oatmeal has cooled a bit first. Overheating protein powders somehow degrades the protein.