Mine is quick and easy and a good source of both protein and carbs.
Toast 2 whole wheat pieces of bread in a toaster. While this is toasting, get 4 thin slices of deli ham and place in a sheet of wax paper and nuke for 12 seconds. (not much longer as you don't want exploding ham!) When the toast pops up, slather with French's mustard**optional** add a slice of reduced fat sliced cheese and the warmed up ham....and voila!!! Its very filling, no butter required!!!
Another is toasting 2 special k 98% ff waffles, 1/2 C ff cottage cheese and a half cup of sliced strawberries. I use a small amount of a reduced cal, ff syrup and lots of cinnamon on the cheese and waffles. YUM YUM.....