savory oatmeal was my go to for a while. Just 1/3- 1/4 cup oats, with boiling water, some sesame seeds, some chicken stock, some chili flakes and black pepper all to taste. Sometimes some cooked mushrooms and onions. I also like to add an egg in it too then heat the whole thing up in the microwave/stove top. Usually it would depend on the size of the egg, and amount of oats but it came out to 150-170 calories. Very filling.

I really like a thick slice of bread with mashed avocado and soft boiled egg. It sounds a little gross, but it's so rich and so filling.

Barring that, I usually do toast with marmite and butter and a cup of coffee. Worst case scenario, I do hard boiled eggs and sriracha. It is impossible to go wrong with eggs and hot sauce.