Breakfast is my only meal that is relatively carb-heavy. I don't care if one of my meals is higher carb as long as the daily carb total is OK.
--One tablespoon of homemade granola (muesli) mixed with one tablespoon of wheat bran (to aid digestion in general). With two raspberries, four blueberries, one-third of a banana sliced, and zero-fat milk.
--Two tablespoons of zero-fat Greek yoghurt.
--Coffee, black, several cups.
For those who question the zero-fat choice: That's what I've been doing for 30 years, and it's a habit that's hard to break. Full-fat dairy actually tastes fairly gross to me.