My son every Sunday makes his oat meal about 1/2 cup and then puts it in the freezer. He freezes it in resealable canning jars, takes his soy milk in a small container, and puts the milk in a plastic bag in case it would open by mistake. When he gets to work, he puts it in the fridge until his break and adds dried fruit or a banana to it, mics it for 1 minutes and poof! He has breakfast and a reuseable container. I tried some when we were there recently, and by gollee it's great! I'm going to do the same thing for this winter, by the time I get home from swimming, it's later and I can sure use a hardy breakfast. He says it's about 178 calories, milk included and fruit.....He's lost 40 lbs thus far. HIPEE,,,,,and now his wife is doing the same thing at her nursing job. I am so blessed, she got a job on the diabetic ward, how neat is that for me.
I use a glass of almond milk, with Dales raw protein powder or some whey protein powder, all very low carb. I stick to 6 carbs for breakfast to avoid any spikes, 12 for lunch 12 for dinner. The powder is actually pretty tasty, and almond milk, sugar free, is very low carb too. Added bonus, lots of protein, no cholesterol .
Make it tastier by mixing in blender with some chipped ice, a little erythritol, it is this or egg whites made into an omelet with a bit of cheese, mushrooms and green pepper slices. 30 carbs a day for me.
microwave scrambled egg with a couple slices of lous low fat low sodium bacon and some slices of cheddar cheese chopped in pinch salt, pepper add mushrooms or tomatoes if you like quick easy tasty