Today for lunch I had an omelet and toast. This is a relatively quick meal (and pretty filling) that I will have at any time of the day.
The calorie count varies on what goes in. The egg and milk part on its own is about 163 cal. Both chicken and ham are about 1 cal per gram (I end up putting about 50-75 cal of meat in). Veggies don't add much, so pack 'em in!
Cheese makes a big difference calorie wise, as does the topping for your toast. I use light margarine (not real food, I know!), a "twice the fruit" type jam that simply has way less sugar than normal jam and is tasty, or apple butter (which doesn't have a calorie count but it's only ingredient is apples so it can't be that bad).