This really is my usual cast of characters, so it’s fair to say that MOST of my dining-out breakfast options look a lot like this (which, for me, is a good thing!) 🙂
There are always a lot of great options, though – you never have to have full fat milk in your cereal, or even milk at all, for example – most places offer skim (lots of protein, less calories and fat), or soy or almond options. You also can ask for greek yogurt in most establishments, in place of plain (less protein than greek, and often more sugar.)
You can absolutely ask for any condiments on the side, lest your dish come out drowning in something more caloric than you need. Fresh fruit and a tall glass of water are also great as they give some volume and a feeling of fullness…without being bad for you!
For me, the combination of healthy fats, protein, fiber and water content helps keep me satisfied a good while – I’m the kind of person who eats a LOT during the day, so consider that I probably need to eat more often than most. In this case, the fact that I am satisfied for a while indicates that the food items are doing their job nicely…withOUT being bad for me!