I love crustless quiches too. No harder to make than an omelette and your can totally load it with syn free fillers to keep you fuller for longer
I got into a habit last year of going to Sainsburys in the evening and picking up a reduced chicken, roasting and shreading. Throw in a preprepared bag salad and you have a couple of days worth of lunch. A tablespoon of light mayo or cottage cheese are syn friendly if you want to don't want it too dry
Keep a reserve Mug Shots pasta and noodles just incase as they are syn free