There are two single serving breakfasts that I make from time to time, and both pretty nutritious and are easy peasy.
I do a quick scrambled egg by scrambling the egg in a small round container to which I add a dash of milk and a few shreds of grated cheese. Nuke it for 45 seconds, and Bob's your uncle.
Serve beside toast, or it will fit nicely, right on top of an English muffin. You can even leave the muffin unbuttered if you like, but I didn't like it on unbuttered toast, so now I butter the toast and have it beside the egg.
It's just that the butter probably has more calories than the egg or the toast, so a half of an unbuttered English muffin is pretty good if you're being calorie-minded.
I don't always have ketchup with egg, and never with fried eggs, but I used a little for dipping on this morning, I probably used less than half the ketchup that you see in this plate, which is a small bread plate by the way.
It doesn't look so bad, eh? And the whole thing only takes a few minutes from start to finish. For us the toasting is the longest part of the preparation, for our toaster is S L O W. It does a good enough job, but it's about as quick as I am in the morning.
For our other possibility, Sue figured out how to make a single serving of porridge, or oatmeal, if you prefer.
She keeps a 1/2 cup container at the ready, for the water, and a 1/4 cup container for the oatmeal. She keeps the water measuring cup right by the sink and the oatmeal cup right in the oatmeal container (which is still Tupperware, believe it of not) so we never have to grope about in the morning.
Put them in a microwavable dish and nuke for a minute on high before letting it sit for a minute or so to absorb the water.
Add a dash of milk and a spoonful of brown sugar and Barbara is your aunt.
When I am in an extra nutritious and/or calorie conscious mood, I use 1/4 cup of apple juice and 1/4 cup of water to make up my 1/2 cup of liquid. Then, as the liquid is being absorbed, I add a bit of cinnamon and a few raisins. I don't need brown sugar when I do it that way, which makes me feel much more virtuous.
And who doesn't love feeling virtuous?