cooking spray + egg whites + vegies/lean meat in an omelet.
Sometimes a little low fat cheese.
salt/pepper/ketchup/hotsauce to add flavor.
Its a lot less monotonous than a sandwich and provides you a low cal (due to cooking spray and not oil) hearty meal.
For me its usually like 6 eggs whites, 4 oz lean grilled chicken breast, and some combination of onions, peppers, broc, spinach etc. This can easily be under 500 calories and keep you quite full. Cheese in moderation if you're feeling bored by it.
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