Some light breakfast things that I can thing of is like:
Greek yogurt and fruit or berries (nuts optional or other additives like honey)
Cottage cheese and fruit
Hardboiled eggs and fruit
Smoothie
Chia seed pudding
Egg muffins made with veggies of your choice
Oatmeal with fruit (I like to use frozen berries when making it and add a little greek yogurt).
I would say all of these could be 400 - 200 calories depending on the amounts of stuff used. Or more if someone needed.
I also know there are recipes that you can make "bread" using cottage cheese and egg. Only those 2 ingredients, I've heard it is pretty good. I still have not tried it though.
Greek yogurt for either. It's almost 100% protein, and you can dress it up in a variety of convenient ways. My personal favorite is frozen blueberries + vanilla greek yogurt. I'll do 170g of yogurt, 100g of blueberries, and it's very filling, very low calorie, very high protein and almost no sugar. The blueberries can also help keep the yogurt cold if you pack it in a cup to take to work or something. If I'm going to eat it right away, I just put the blueberries in the microwave for 60 seconds, then put the yogurt over the top of them with a little pinch of granola for texture. Just avoid the typical yogurt cups with fruit in them, even the greek yogurt ones, as they have a lot of carbs and sugars. If you add frozen fruit to plain vanilla yogurt, you get a better fruit flavor, and way less sugar.
Eggs are also a great alternative for healthy breakfast, either fried, scrambled, or even hard boiled if you need something portable. However, with the avian flu, they are getting expensive.
Terracore
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