EASY BREAKFAST IDEAS

I've been doing 1/4 cp regular instant oatmeal (1/2 cp water) mixed with 1/2 tbsp of grape jelly, one fresh large strawberry and a blueberry (both cut in pieces and added to oatmeal). Cheap, quick, filling, good and easy. Less than 175 cals.

Today I had a breakfast wrap -- Fiber one tortilla, with a sliced hard boiled egg, some baco's (7g), some baby spinach & avocado. Put it together last night, wrapped in plastic & just ate it. Based on the actual weights of everything, it came to 260 calories. A little high in fat, but that will be balanced out later in the day with my fruit/yogurt late morning snack.
I make a lot of breakfast sandwiches -- eggbeaters, with or without canadien bacon & cheese -- depends on the day, on a light english muffin, round flatbread roll, or light wholegrain bread --usually works out to 200-275 calories. I make them the night before, wrap & reheat @ work (I get in early, so don't eat til 830-9). I occasionally do cereal / yogurt, but that doesn't fill me up as much. Can also do cottage cheese with fruit or toast. Mainly, it depends on if I'm eating at work or home on my day off, & what time I'm eating.

I try and get some protein in the morning to go with my coffee...cottage cheese, greek yogurt or an ounce of cheddar. All around 100 calories (1/2 cup or 1 oz) and all hold me for a few hours until I have an apple and a little more protein.

I got no time to prepare breakfast, so usually I have 1 scoop of whey protein with 250 ml of milk ( ~ 270 cal) or 1 scoop of whey protein with 8 ounces of water and a Chinese black mushroom dumplings (~250 cal)
I'm in China by the way

Overnight oatmeal is a great breakfast, eat it cold, room temp or heated. The ways you can make it are endless, by just viewing one recipe you can change it up to your liking. Like when it calls for milk use almond, coconut etc. When it calls for yogurt, use any flavor you want. Add chai seeds to anything and so on.

What's your target for calories and sugar for breakfast? Two days ago I had a cup (1.33 servings) of a cereal from Kashi and 3/4 cup of 1% milk and it was only 243 calories and 16 grams of sugar. To me that's not much, but then my calorie budget is over 2000.

Make ahead freezer breakfast sandwiches or burritos, Mcmuffins, make ahead frittata/egg muffins like these quiche cupcakes or sausage cheese and egg bake.

My personal recipe - breakfast burrito
Sauté onion, pepper, mushroom, spinach. Chop 8 slices of turkey or center cut bacon, and crisp. Cook 8 scrambled eggs, and mix all cooled ingredients together. Lay out 8 large high fiber/low carb burritos (like La Tortilla Factory smart and delicious line or Ole Wellness High Fiber). Divide mixture amongst 8 burritos, top each with 14-28g cheese of choice, and roll into burritos, folding in the sides. Lay seam side down on cookie sheet, and freeze. Once frozen, transfer to labeled freezer bag. To serve, microwave wrapped in damp paper towel for 2-3 minutes until thawed or microwave until thawed and crisp in a pan or under the broiler. Options: add in cooked potatoes, vegetables to taste, sun dried tomatoes, jalapenos, hot sauce, or any other preferred fillings. Can substitute 2 egg whites for each whole egg.

I normally have four breakfast go betweens, all which I normally prep the night before.

Omelette:1 whole egg, 2 egg white with either spinach, mushroom & tomato
Greek yoghurt with frozen berries or strawberries sometimes will add oats on top.
Muesli which I premix in large container myself. Oats, shredded coconut, pumpkin seeds and cranberries. Higher in calories but tastes good and very filling.
Smoothie: protein, milk, & berries (if I'm really running late I'll have this one the run)

A packet of Better Oats oatmeal with a small sliced banana, 200 cal.

I also like to have an egg with a small slice of some kind of cold cut and a slice of sargento ultra thin cheese on a fiber one sandwich thin, 250-275 cals.