Breakfast

1 40-50g slice wholemeal toast, 6g butter and 1 soft boiled egg
Or:
100- 75g full fat home made yogurt, half a banana, 35g another fruit.
Or:
100ml full fat milk, with 10g organic oats and 50-100g diced fruit. Blitz to make a smoothie.

These are all well balanced, have a little fibre, fat, carb and protein. None take more than a few minutes to prepare. All provide a feeling of satiety and will keep you going till lunch time.
I always have an expresso coffee and a glass of water too (to guard against constipation and to keep my metabolism perky)

l'll make 1 egg with 1/4 cup of egg beaters, add some peppers & onions and fat free cheddar, with a slice of whole wheat light toast (I like Sara Lee Delightful), with fat free cream cheese and sugar free grape jelly, then have a nonfat greek yogurt later in the morning.

Some days I'll have a light english muffin with PB2 and sugar free jam, then later in the morning a 1/2 cup of 2% cottage cheese with a cup of fruit (strawberries or Cantaloupe usually as they're low in sugar/calories). Some days I'll replace the cottage cheese with a nonfat greek yogurt and banana.

Then there are my french toast days....3 slices of light whole wheat, 1/2 cup of egg beaters, some cinnamon, 1/4 cup of sugar free syrup, and 2 links of Jone's Turkey breakfast sausage. Yum!