I feel your pain I get migraines, with visual aura. Food is my major trigger, mainly sugar and carbs so porridge with sugar would be a no-no for me, as would not eating breakfast. Also driving at night can bring it on.
My medical MiL suggested when you first feel one coming on to take your preferred painkiller and a strong dose of caffeine immediately. This works most of the time for me, whether through actually reducing blood pressure in head or by me being more aware I couldn’t say though.