i've taken to eating a 1/4 pot of greek yoghurt with half a dozen or so brazil nuts. total carbs are just over 10 so it's virtually impossible to get very high sugar levels. if i'm shopping in the morning i needn't even inject.
the energy works out at about 360kcal which is less than my old high carb breakfast of mini shredded wheats at 430kcal
the yoghurt and nuts seem to keep the hunger at bay pretty well.
if you can get a good balance of fats in your day you're setting yourself up to be very healthy.
should add too that it's ridiculously easy to prepare, particularly if you, please excuse the phrase, crush all your nuts at the same time. a few spoons of yoghurt, a few teaspoons of crushed nuts and it takes seconds to eat.