I am no expert. I can only offer what I do and what I have culled from my own experience...but....here are some options.
1. Protein pancake: mix egg whites (or egg substitute--I use 1/2 cup) with 1/2 cup old-fashioned oats. I add cinnamon and occasionally, blueberries (about 1/4 cup). Put in a non-stick skillet and cook until brown, flip. I top it with a container of fat free, light vanilla yogurt and cinnamon. Occasionally, I add sliced banana. Voila. Dense, but delish!
Another variation...add egg whites (or egg substitute--I use 1/2 cup) to a scoop of protein powder. Same thing...cook, flip, top to taste.
2. Find a protein bar you love. For me, it's Quest bars. They are my go-to breakfast on-the-go. Still hungry? Add a piece of fruit.
3. A mini cheese and an ounce of almonds and a piece of fruit.
4. Top a low-carb wrap with two tablespoons of hummus. Roll it up and enjoy. If you want, add veggies or turkey.
5. Overnight oats are popular these days. Check out pinterest for some great ideas.
6. Mug omelets are fast and easy. Whip eggs or egg sub in a cooking-sprayed mug. Add a wedge of soft cheese or some low-fat shredded. Microwave one to two minutes. Stir--instant scrambled eggs. Or put in a tortilla for a breakfast burrito.
7. I love protein shakes. I add a Crystal Light packet, like orange, to vanilla protein...it's like a creamsicle...sunshine in a cup.
8. Channel your inner Spaniard and use this recipe to make a tortilla española. There are as many variations on this as there are Spaniards, but this is how we do it: sauté onion, garlic and pepper. Add sliced (think potato chip thin) potato. Cook until soft. Add beaten egg and let it cook. When it looks fairly solid, use a big lid, top the skillet and flip the pan over. Slide the tortilla back into the skillet and cook the bottom. You can eat this all week. It's fabulous!
9. Go old school--use whole grain bread, get a natural sugar-free peanut butter and a sugar free jelly...guilt free pb&j.
10. Slice a banana, throw in a ziplock bag and add two tablespoons of PB2. Shake it up...it's delicious! Add a protein bar or a Greek yogurt and you're good to go.
Like I said, I'm no expert, but I know what works for me, and what I like. If you're stuck, think outside the box. Breakfast can be whatever works for you. Most of the time, the hardest part is in the planning. Think it through and plan ahead and breakfast will take care of itself.