I'm following a low-carbohydrate diet plan presently so I'm largely avoiding refined sugars and flour, too. For breakfast I often eat a bit of meat and cheese. I buy different kinds of salamis and both string cheese and block cheese. I also keep a bag of nuts on hand. And peanut butter. Then, too, because I'm not a breakfast traditionalist I'm happy to make myself a roast beef sandwich (on low-carbohydrate bread). I don't eat all of the above each breakfast but rather pick and choose to enjoy variety.