I get what chick listed except the syrup. I don't drink coffee. But I have found an alternative to syrup on pancakes and waffles. I spread All Fruit spread on them. I get the Kashi waffles, and can't find a whole wheat pancake in the grocer, so I make due with the closest I can come and get the Ego Nutri-grain. They're made with whole wheat, just not all whole wheat.
Also perhaps add PB. A spoon is a good snack, lots of protein. Eggs are also good protein. Also add yogurt and skim milk. Need your calcium.
If you like bread and pasta, opt for whole wheat varieties. Just because they say whole wheat, don't take em for their word...check the ingredients. First word should be "whole" or "stoneground". Or the lower carb options are "water", followed by "whole" or "stoneground".
I prefer those too, cause the more water seems to soften the wheat texture.
Do go with lots of fruit variety. I sometimes HAVE to have some chocolate, but a lot of my sweet cravings have been replaced by fruit. I keep lots of apples on hand, but currently have a pineapple ready to cut up. And having a get together tomorrow, so I made up these shells out of scooped out honey dew melon halves. I used a melon ball scooper on the honey dews and a cantaloupe and filled the empty honey dew shells with the melon balls, strawberries, grapes and blueberries. Gonna top with fat free whipped cream tomorrow. Have light potato chips, and a meat (ham and turkey) and cheese tray with cheese cubes and olives. A fairly light and healthy fare. I just gotta remember to not overdo the chips. Even thought they're light, they're still junk food.