I've been eating a nice hearty breakfast that lasts me 4-5 hours since I getup early.
1/2 pound of potatoes O'brian - i.e., 1/2 LB of frozen cubed potatoes, cooked in a fry pan with about 3 oz of frozen tri-mix of peppers and onions (red/green/yellow peppers chopped up with onions). Just throw them into a fry pan and cook on medium heat for about 10-12 mins. Flip them once or twice. No need to measure anything, just use a 10" fry pan and the potatoes will make a sinlge layer covering the whole pottom of the pan and then just sprinkle the peppers/onions on top and then top with your favorite dryed herb/spice mix and cover with a glass lid.
Followed by one serving of a mixed grain hot cereal that also contains some flax (One of BoB's RedMill brand of hot cereals) or oatmeal along with one cup of berries (usually a frozen mix of 3-4 different berries/cherries etc...)
And a nice cup of herbal tea or white tea.
For those that care about these things:
~450 calories total. Lots of starch from potatoes and as many as 10 grains plus flax and 3-4 different fruits. Provides a wide variety of foods just for breakfast (15-16 foods) plus the spice/herb blend I use has 21 herbs/spices which provides for even more variety in my food intake. And fluids that provide high anti-oxidants and phytonutrients
And all of this using ready to make frozen foods and dried foods. No cutting/chopping/cleaning, Just dump and heat or dump and add water and nuke. Simple, nutritious, filling, cheap, quick to make and a wide variety of low calorie dense foods that will leave you satisfied.
This lasts me till lunch