Good recipe for quick breakfasts:

1-minute Flax Muffins

1/4 cup of flax meal
1/2 tsp baking powder
1 tsp cinnamon
1 egg
1 tsp liquid sweetener (maple syrup, sugar-free syrup, etc)

Mix wet ingredients in one bowl. Mix dry ingredients in another. Mix them both together and pour batter into a mug or ramekin sprayed with cooking spray. Nuke on high for 1 minute. Eat! This recipe is easily doubled for days when you need a little more fuel. I find that one is fine for sitting on my rear all morning at work, though.

I also often sub 1 T of almond meal for 1 T of the flax meal to add a slightly nutty flavor. This is really good with apple butter on it (in phase 2).