Here's a 'make ahead' quiche idea, I made this at night and then ate a slice the next morning. I'll have another slice this morning. I'm not sure how well it freezes but I gave it a try, I've seen frozen quiches before. You can substitute between no-fat, low-fat, and full-fat cheeses as you like.
Veggie-Rich Breakfast Quiche
16 oz container of no-fat cottage cheese (about 360 calories)
3/4 cup 2% fat cheddar cheese (about 270 calories)
1 jar roasted red peppers, drained, chopped (50 calories)
1 cup egg beaters (120 calories)
3 tablespoons reduced fat parmesan cheese, grated (60 calories)
3 tablespoons bread crumbs (85 calories)
1 package (10 oz) frozen chopped broccoli, thawed, drained (100 calories)
Basically you just mix it all together, pour it in a 9" round pie pan, and stick it in the oven at 350 for -- well, the recipe said 45 minutes, but it originally used regular eggs. You cook it until it's set. That took more like an hour and 15 minutes or so for mine.
The whole thing above has 1045 calories. You could have a quarter of it for just over 250 calories, and that is a LOT of food, trust me. I cut it into 1/8th slices and add some fruit and sometimes yogurt to it for breakfast.
I imagine it's easily adaptable. The red peppers are just for color, you could probably use fresh, too. I added in some 'leftover veggies' that were going to go bad in my fridge, onions and green pepper, diced. I bet if you wanted spinach you could substitute that for the broccoli. I only had full fat shredded parmesan/romano mix so I subbed that.
Anyway, it turned out pretty good, thought I'd share. Heating up is a snap, 30-60 seconds in the microwave. As an added bonus, it starts the day off with some veggies.