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Hello!
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Porridge (half a cup dry and made with water is 153cal) is a very filling and low cal breakfast that I eat everyday. Fills me up for hours. The beauty of it is you can add whatever toppings you want to improve flavour, add nutrition and add calories if you want.
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I don't believe in cheat days. You should be able to have a cheat food whenever you want in accordance to your diet so you don't feel deprived and don't use a cheat day as an excuse to binge. But if it works for you that's ok.
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I love soy milk as it contains less fat, more calcium and vitamins. Even a little bit of fibre. And it also doesn't come from a cow.
