I usually have:
1 cup blueberry special K cereal
1 cup 1% milk
1 banana
= apprx 300 calories
or
2 blueberry nutrigrain waffles
1/2 tbsp light veggie oil "butter"
1 tbsp low cal syrup
1 cup 1% milk
= apprx 350 calories
or
Just got this recipe from hungrygirl.com it's pretty good
1/2 toasted whole wheat extra fiber English muffin
1 piece lean grilled ham
1 poached egg
2 tbsp "hollindaise" (made w/ 1 tbsp light mayo, 1 tsp dijonnaise, 1 tsp lemon yogurt, and 1 tsp light "butter". Add spices if you want and microwave for 20 seconds. Yum!)
8 oz orange juice
= apprx 300 calories
Hope this helps!