20-30 carb meal prep breakfasts that are also high protien?

I have a job that has me not eating for a solid few hours, so I need a breakfast that keeps me filled until I get home. I've been usually doing a pre-packaged chili bowl, or a to-go snack pack, and I've found what fills me up the most is a solid amount of carbs and then lots of protien. Fiber if I can. But I want to save money by making my own meal preps.

Here's the kicker, though: I can't do eggs, milk, or oatmeal. I'm allergic to the first two, and the third makes me tired no matter what I do. (The allergy is very minor, but not something I want to be doing every single day. Non-dairy milks work fine.)

Bonus points if I can eat it in like 20 minutes. More time to rush out the door.

They don't necessarily have to be complex carbs? But it is preferred. (But like, I've survived the day off of a can of tuna and a KitKat bar before lol)