Here's a quick and easy breakfast in the morning:
1 large egg (70cals)
2 slices of your favorite cheese--sharp cheddar for me! (~100 cals). If you are feeling adventurous, try cream cheese
1/2 whole wheat bagel (~130 cals)
1 tsp of water
Try to eat whole wheat when you can. It has a lot of vitamins in it. Enriched flour has had vitamins or minerals added to it that were not there originally. Fortified flour has had extra vitamins or minerals added to it, usually to replace nutrients lost during processing.
Put a skillet on medium-low heat and crack the egg into it. Open the yolk so it spreads out on the top. Split and toast the bagel--in another skillet if you must--and put the cheese on one half. When the egg white has turned... well, white... and is no longer very runny if you poke it, toss the 1 tsp of water onto the skillet and cover for 1-2 minutes. Remove the cover. If there is excess water remaining on the skillet, pour it out. Flip your egg over for 1 minute, then add on top of the cheese.