I rush every morning and it takes hardly any time to pan fry an egg white, throw in a handful of spinach while some high fiber bread is toasting or just use a high fiber/low cal wrap. Throw on a slice of 2% cheese and you have a breakfast sandwich for under 200 calories. Sometimes I'm in such a rush that I eat the sandwich while driving my daughter to school.

If that takes too much time, you can make burritos like this and once assembled and wrapped, put them on a cookie sheet to freeze. Once they're frozen, you can baggie them up so that you have a week or more worth of breakfasts that you just microwave until heated through. You can do the same with frittatas (cut into pieces and freeze individually wrapped) or mini muffin omelettes. You can always mix and match ingredients to your liking.

I think the most important part is not filling yourself up with carbs/sugars that will make you hungry in a short time. Greek yogurt is higher in protein than regular yogurt and if you get the plain kind and add in your own sweetener (my daughter loves honey or agave with berries), it's quite filling and lower in sugar than the pre-mixed versions.

Every morning I have 4 oz cottage cheese and about 4of oatmeal - barely. Makes any dishes and the protein and whole grain carb (and fiber) are the magic solution for keeping me full through lunch!

I just remembered that I used to do the "egg-mug" too. On the bottom there are several links to even more recipes for egg mugs.

I also have to have protein, to stay full. I eat special K protein plus cereal 2 servings with unsweetned almond milk cereal and I put either cut up strawberry's or I unthaw 1/2 cup of frozen blueberries and put that it my cereal.