If you are more an eggs and toast kind of person…
Make two or three egg whites on whole grain bread.
I personally strongly recommend Stern’s 12 grain bread.
It is really delicious and very crunchy due to the whole grains in it, so it is very filling.
You can put a slice of fat-free or low fat cheese on it if you like, and again…
I would suggest sprinkling on some chia seeds on the eggs, as explained above.