i think i've found it!
barley porridge with a splash of milk, sunflower seeds and dried apricots (cooked in so i can eat them despite the braces), a half cup of rosehip juice, and a boiled egg. gives me all the iron and vitamin c i need, plus 55% of the rda of vitamin e (which i tend to be low on), 15 grams of protein, and almost 500 calories. healthy and yummy and easy!
porridge recipe - serves 2
1 1/2 cup water
2/3 cup barley flakes
1 tbs sunflower seeds
4 dried apricots
bring water to boil over med heat. add barley, allow to boil again, then reduce heat to simmer.
cut apricots into small pieces (i find scissors easier to use for this than a knife).
when it is simmering gently, sprinkle the sunflower seeds and apricots over top. leave to cook until tender - about 25 minutes start to finish.