I make a breakfast oatmeal that contains more than oats.
My local health food store has bulk rolled-grains.
Rolled-grains look like what we call oatmeal, or rolled-oats.
I buy rolled-barley, rolled-rye, rolled-wheat, rolled-triticale and thick-rolled-oats.
Sold in bags, these travel well in my newspaperboy or messenger bag.
I buy about a pound of each, mix them together in a big tupperware-type container, and it costs me less than $5 for five pounds and lasts me about six weeks.
When I get up in the morning I combine a half cup of hot water, a half cup of skim milk, and a 1/4 teaspoon of salt in a small sauce pan, and put this on high heat on the stove.
When it starts to steam and threatens to boil, I turn the stove to its lowest heat, add a half cup of rolled grains, put the lid on the pan and forget about it while I go about my morning routine.
After a half hour or an hour, or an hour and a half or two hours, the grains have absorbed all of the liquid and have fluffed up and remain individual grains (instead of disintegrating into a gluey mush).
I put the cereal in a bowl, top it with three Splenda packets, add enough skim milk to dissolve the Splenda, and I fold it all together.
Each of the grains cooks a little differently and this give the cereal a nice tender chewy texture that I love.
I follow this up with a banana, maybe a little lowfat cottage cheese, and/or lowfat yogurt.
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For non-vegans, IMHO, sliced deli roast turkey represents the cheapest and healthiest source of animal protein.
I buy whole grain commercial breads, and I pay close attention to the dates on the bread so that I get the freshest possible bread.
Roast turkey sandwiches with super fresh, moist, whole grain bread and a little mustard.
Yummy.
I also buy natural peanut butter and this makes a healthy alternative to roast turkey; and, although peanut butter has a high fat content, at least it has healthy fat.
For those one or two times a week when I fry two eggs for eggs on toast, I use Grapeseed oil, which costs about $10 a quart.
Expensive, yes, but I use very little of it and one can't eat a more healthy oil than Grapeseed oil.
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I like a nice big tomato, which I wash, slice, and eat on a plate with a knife and fork, like a steak.