I am not sure what your calorie limits are but my favorite breakfast if I know I am going to have a long day with limited chance for food is a piece of salmon with a fried egg and a piece of whole wheat bread. Gives you great protein, complex carbohydrates, and healthy fats in the salmon. You can get salmon in 3 oz serving size pouches in the freezer section for about a dollar.
I put the salmon on my indoor grill and cook the egg and toast while it is cooking. It usually only takes 10-15 minutes to cook. You can spice the fish any way that pleases you. I like curry, or blackening, or just good old salt and pepper. Put the salmon on the toast and the egg on top of that. Add a banana or what ever fruit is in season and you have a breakfast that will give you quick energy and sustained energy with the protein and omega-3 fats.
Another great breakfast is a smoothy made with frozen fruits assorted 1/2 an avocado (you won't taste it at all) and some frozen yogurt.Blend this with 2 T flax meal and you will have a nice high energy drink. Just watch the volume on the smoothie, the calories can stack up in a hurry with volume. Aim for a total of about a cup and a half for a reasonable breakfast. Add a piece of extra lean ham quick sizzled in a frying pan for some good protein without too many calories.
Message me if you have any more questions and you can check out my blog at: www.chef4rent.blogspot.com
The Chef 4 Rent