1 egg, scrambled and a slice of low
cal, whole wheat toast. A half a whole wheat bagel and low
fat cream cheese, a slice of cooked lean meat on a slice of whole wheat bread, or mixed with 1/2 cup brown rice or other whole grain, etc. You get the idea.
Afterwards, resist the temptation to reward yourself with a stop by Baskin Robbins for an ice cream, thinking "I worked it off". Again...that's a dieter mentality.