Thomas Multi-Grain Light English Muffins are packed with goodness and have a lot fewer calories than white english muffins. I toast them and spread a tablespoon of light whipped cream cheese on each side. Add some fruit, boiled egg, juice or even turkey or chicken luncheon meat (which are naturally low in calories), and you have a satisfying breakfast that will hold you til lunchtime.
I also love hot cereals. If I need sweetners for them, I will use Spenda or a tablespoon of jam or fruit. I only use water to make them, and I cut the butter or margarine in half.
Another favorite breakfast is a small amount of granola topped with plain greek yogurt and dried fruit (raisins, apricots, cranberries, etc.).
Omlettes are very fast in the morning if you have all your veggies diced up the night before as well as your low-cal cheese grated. Just be sure to weigh or measure your cheese, as it can be the calorie buster. I don't use any more than 3/4 oz. of cheese in the omlettes I make, and I cook the eggs in only 1 teaspoon of olive oil. We love fresh spinach and mushroom omlettes, and particularly omlettes that have green chilies included.
For my husband and I, we often split a can of whole potatoes (around 60 or 80 calories for each of us). I slice them and fry them in 2 teaspoons of olive oil, and then I poach an egg for each of us to top the potatoes.
Egg scrambles are very easy. You can saute any veggies or low-cal lunch meats (or leftover chicken, turkey, etc.) in a small amount of olive oil, stir in one or two eggs. Serve with a small amount of low-cal cottage cheese on the side. Egg scrambles are also great over one slice of unbuttered toast.
There are tons of breakfast options. For me, I have better luck if I do all my planning, checking nutritional values, and preparations the night before.
Another suggestion -- as you come across breakfast ideas and meals that you like, make a log listing those meals out with calorie counts, and eventually you will have many things to choose from and there will be no guesswork.
Check out making Groupings on your SparkPeople meal planner -- if you can get a repertoire of say 10 different breakfasts, you can enter them into the Groupings section, and then you can track a whole meal with one punch.
Good luck -- be innovative. Who says breakfast only has to be bacon, hashbrowns and eggs?