Wholemeal (stoneground) toast with beans on or tinned plum tomatoes or mushrooms done in 1 cal spray in pan plus an egg white omelette
or mullerlights with lots of fruit. Or back bacon no fat. I dont eat meat but I know others that have had a slice or back bacon, a wholemeal toast, few spoons of beans, some plum toms, mushrooms and an egg white omelette. Fill you up for ages.
In the rick gallop book there are tons of recipes.