I sometimes have a brothy soup for breakfast, cooked up quickly from combining a can of chicken broth (i use the lowered sodium kind) and a couple cups of water, bringing it to a boil while I chop up half a carrot, half a stalk of celery, half a small onion, and one big leaf of kale or bok choy (rolling it up like a cigar, then cutting narrow strips and then cross-cutting the circles so the pieces end up short), or just chop up some parsley. That takes less than five minutes and I do it while the coffee is brewing. After I throw in the veggies and bring it back to a boil, I can put in a handful of very thin egg noodles or some cooked brown rice and bring it just back to a boil once more, then turn it down and let the veggies and noodles or rice simmer a few minutes. Then finally I throw in a little diced tofu or cooked chicken. I keep all that stuff around and use it different ways so it's usually available in my refrigerator. For seasoning this breakfast soup, I use just a little thyme and a dash of salt, or else take it Asian and put a bit (a tiny bit!) of white pepper, a little light soy, a half teaspoon of sesame oil and a teaspoon of rice vinegar.
Once you get your head around the idea of having stuff you like for supper for a breakfast as well, your horizons are limitless. After all it's only mega-corporations who've sold us on the idea that breakfast is cereal and lunch is soup or a fast food sandwich. I never thought it was weird to have leftover Thanksgiving dinner for breakfast, for instance. It was only my grandmother would give me a tongue-lashing for raiding her leftovers early that next morning...
I don't know what you can do about lunch. Depends on your circumstance, say if you are limited to what's on offer at a company cafeteria or commercial restaurant, or free to carry your lunch from home. Because I like grains and beans, I used to carry a chilled combo of those to work for lunch (in a thermally protected carrier), for example something like chickpeas and cooked bulgur wheat with a vinaigrette dressing or maybe spiced up with jalapeno or Patak's spicy brinjal relish, or sometimes some variant on a chilled tabbouleh; I like cooked bulgur wheat, mint, olive oil, lemon juice and chopped cucumbers. If I'm at home, I sometimes just bust up a couple taco shells into halves, grate a little cheddar onto them and put a dollop of salsa (and sometimes a teaspoon of cooked black or pinto beans) on each half-shell, then run it into the microwave for 30 seconds or so on something less than full power. It's perfect if I'm not very hungry but know I need to eat at least a little something for lunch.
I guess if you prefer meats to the whole grains and beans things, these are not what you're looking for. But again, think about what you like for supper and see how you can flip something like that around into a lighter version for the earlier meals. Good luck, and congratulations on paring down excess weight!
