For a quick breakfast, I mix together a small serving of fat-free cottage cheese or plain yogurt with high-fiber cereal, a few seeds or nuts, & fruit (either to the mix or on the side.) Because I don't use milk, the cereal stays crunchy. I never use the same mixture, but for example, this morning I had 50 gr cot cheese with 10 gr Fiber One, 20 gr Flax Plus Pumpkin cereal, & 10 gr pepitas (pumpkin seeds) for a total of 202 calories.... (click title for more info)
...26 gr carbs, 8 fat,12 protein, 7 gr fiber, plus I ate half a banana adding about 55 calories. Choose a cereal with more or less fat, fiber, etc & add more or less cottage cheese or yogurt to make your own best mix. Fruit & cereal add sweetness to plain yogurt. Use Greek for more protein.