My breakfast (at least 5 times per week, often all 7):

Oatmeal: 1/2 cup Quaker oats, 1/4 walnuts, 1 cup skim milk, cinnamon. Cooked to hot. About 20 grams of protein in that, healthy fat to keep me full, oatmeal to keep cholesterol low, cinnamon for taste. Every once in a while I will toss in a packet of Sugar in the Raw which makes it taste pretty good and only adds 15 calories.

Banana, 1 serving of plain greek yogurt.

With the disclaimer that I eat a lot more than most people that is plenty of food to get me to lunch time.