for fiber, flax-o-meal hot cereal is great (1-2 carbs per serving, 13 g fiber, lots of health benefits too, and sooo delicious) Also, no saturated fat, i believe. Fiber's really important for lowering cholersterol-- minicarb has a granola with like 24 g fiber, i've never had it and its supposed to be high cal....but i really do recommend the flax-o-meal

I'm also lactose intolerance but can't even tolerate lactaid milk. I have had success with soy milk though. "Soy Slender" beverages are made with West soy unsweetened soy milk and have only 1 carb per serving. It's sweetened with sucralose (its sugar free), no saturated fat, lots of soy which is heart healthy!, and yummy-- vanilla, chocolate, and cappucino flavors, or the plain soy milk

for eggs, egg beaters is also an option...