This may be UK specific, depending on suggestions, but certainly the reasons are affected by my living in the UK.

Looking for some ideas. I've normally been just having a bowl of cereal before work but for a number of reasons I want to change this (I have a physically demanding job, in a brewery, cereal does not supply the protein to keep me full; milk is either expensive or when it's cheap it's because farmers are paid below production cost. I have to keep bills low but can't support that; fair amount of sugar in all but the most cardboardy offerings)... However, I regularly leave early so don't really want to be up cooking a breakfast when I'm already leaving the house at 4-4:30. Cereal definitely has the benefit of being fast and relatively cheap, but that's all it has going for it really.

What can be a breakfast as quick as cereal, or close, but is more protein forward and avoids milk? I'm not cutting out milk, I just want to reduce it so I'm only buying better quality from those who pay farmers better, rather than loads unsustainably cheaply.