OK, so actually prepped my food yesterday for today at work (initially identified as a contributing failure point prior). So for breakfast went with another 3 egg omelette with sauted greens/onions/spicy oregano with cheese topped with 1/2 avocado and 1/2 grapefruit sliced.
Keeping the saute ingredients simple
The finished product
Total calories 437
Fat 67%
Carbs 16%
Protein 17%