Preferably something that has little to no preparation required.
Oatmeal and yoghurt.
You can switch it up with fruits, nuts, syrups (like maple) etc.My goto is:
Oatmeal, plain yoghurt (3.5%) or greek (10%), passion fruit, apple, maple syrup (if I like it sweet).This will certainly fill you, has lots of vitamins and depending on how much and what you do is easy to eat.
Oatmeal. You can customize it to what you need and your tastes. It just needs liquid for the oats and whatever additions you want to do. I use chia seeds and flax seeds for protein & fiber, and add frozen fruit and vanilla soy milk. Microwave and enjoy.
Peanut butter, dried fruit, honey, fresh fruit, etc. are all good choices
I have little meal prepped oatmeal jars I set up. Everything is pre-measured just add a cup of water and pour in the jar, boil and you're done. They have oats, brewers yeast, salt, pepper, garlic powder, and sometimes whey protein (that one changes how you have to hear it though to prevent weird clumping). Throw a fried egg on top of I have time, or a scoop of cream cheese to mix things up
I like to make oats in the microwave and mix in peanut butter and banana slices
A serving each of full fat Greek yogurt, peanut butter, and chocolate protein powder all mixed up. It forms a mousse and is yummy. Takes a minute to make and a couple minutes to eat, lots of protein and fat so it keeps you going way longer than it should. I mix the PB into the yogurt first then mix in the protein, that helps it mix better.
Way too many comments for me to reply to but thanks all for the suggestions!
Fil (fermented/soured milk) and musli in my opinion cannot be beaten. Get bowl, open fridge to get fil, pour fil into bowl, get muesli, add that and you are done. Pretty unprocessed, plenty of fiber and (depending on variety) lots of good bacteria. Cleaning up is also quick, water and a few swirls with the brush. Making coffee takes longer than chomping down on a bowl of fil and muesli.
I make steel cut oats in a rice cooker with a timer, so I can put the oats and water in the night before. I've pre-mixed the spices, peanut powder, flax powder. I throw nuts and raisins in when I mix it all together in the morning. For spices it's cocoa, tiny bit of cloves, tiny bit of cinnamon, tiny bit of ginger, pinch of salt.
Minimum prep: peanut butter toast with banana slices.
Little prep: fried eggs with toast and preserves.
Both are super easy to make and only take like 5-10 mins. It will take longer for the coffee or tea to brew.
It depends on the size of the apples. Some people where I am grow apples the size of a Nintendo Switch.
Unless there are dinner leftovers, I usually eat a corn farofa filled with two scrambled eggs, half onion, and a carrot. It's 10min cooking if you plan in advance (grate the carrot and chop the onion), really filling, and... well, you got two vegs and a grain and a source of protein, I'd say that it's nutritious.
Oatmeal and one or two hard boiled eggs. It will satisfy your hunger so you don’t over eat and very healthy.
Steel-cut oatmeal is super-easy, set-and-forget (1 cup water, 1/4 steel-cut oats, pinch of salt, Bring water to boil, stir in oats, salt, lower to bare simmer, uncovered 30 minutes, flavor as desired, eat).
But that can get boring. For something a little more exciting, super-nutritious, and almost zero-prep, do a sort of Norwegian-style open-face cracker (no, you don't need "the tubes", but if you can find them, knock yourself out). For this I take a tin of fish (usually smoked salmon or trout, but sardines, mackerel, or even tuna would work fine), a piece of cracking toast or a Scandy flatbread cracker (Wasa, knekkebrod), and some kind of "schmear" (a thin spread of cream cheese, sour cream, yogurt, or - my favorite - Trader Joe's Everything But the Bagel Yogurt Dip/Spread). I can get all these ingredients both cheaply and well-made at Trader Joe's (TJ Smoked Salmon in a tin, TJ Norwegian seeded flatbread, and the aforementioned dip). For a little additional oomph toss on tomato or cucumber slices.
a sort of Norwegian-style open-face cracker
I think that's open-faced Lox cracker sandwich and that seems pretty good...
This sounds really nice! Where I live in the US, most tinned fish even shitty ones, starts around $2 which is just too much to spend on breakfast :(
Smoked salmon in scrambled eggs, 1/3 avocado, a slice of toasted gluten-free bread, a few leaves of baby kale or spinach, orange juice (preferably freshly squeezed), and as many fruits you want, chopped into a plain yogurt. That's the ultimate breakfast for me. I like it so much, that I often have it for lunch or dinner too.
I would never touch oatmeal, because I'm celiac: three Canadian research papers have found that even GF oats are actually contaminated in the field, and even if not, oats contain the avenin protein that is chemically too close to gluten, and so many immune systems mistake it for it, and react badly. My gluten-free bread mentioned above would have only rice flour, potato flour/starch, and tapioca starch, but no other grain apart from rice (I react to all other grains).
