Hi,
I often have 14g of cereal and syn it. I've found puffed wheat, rice krispies, and bran flakes are great and you get quite alot for 14g (approx 2.5 syns) Sometimes i'll have them with milk or a shape yogurt - mmm.
This leaves me 2 HE B's for the rest of the day.
Or you could try the WW brown bread. It's only 2 syns per slice or 3 slices for a HE B.
What about polenta porridge? That would be free on a green or EE day.
Or a smoothie? Empty a muller (my favourites are cherry or blueberry) into a tall glass add a dash of milk - from your allowance, and stir. A syn free smoothie - they taste great in the summer.
You could make up some SW quich and have a few slices of that for breakfast.
HTH