The first question to ask regarding breakfast I want you to ask yourself is:
Am I hungry for breakfast?
Follow your hunger throughout the day - eat when you're hungry, and stop when you're full. Typically this means eating every 3-4 hours, but it can differ from person to person.
What can make food more filling?
Here are some key characteristics:
It's high in protein
It has a lot of volume (takes up a lot of space in your stomach)
It's high in fiber
It's high in fat
It's emotionally satisfying
Now you might say, what does "emotionally satisfying" mean?
Here are some examples:
You always like to have dessert after dinner, and you just don't feel "complete" without it
You grew up eating rice as part of your main meals, and feel meals aren't right without them
You always get a treat at the movies, and it just isn't enjoyable without one
These feelings are real and I totally get them. Make some small adjustments, e.g. specifically with portion size, so that you can feel this emotional fullness while still focusing on your weight goals.
…Back to Breakfast
For breakfast, I generally recommend focusing on fat and protein. For some people, eating a large volume breakfast, full of non-starchy vegetables for example, can work, but for many of us, we need something we can grab and go.
Good question! Fats have 9 calories per gram, but don't let that worry you. They're SUPER satisfying, so you don't need a large quantity to keep you full. Here are some great ones for breakfast:
High fat yogurt
Another good question! Protein has about 4 calories per gram, and is also very filling and satisfying. Here are some good breakfast options:
Chicken (yes, you can have other non-conventional proteins for breakfast!)
Turkey or beef jerky
Nuts & nut butters
Now you might realize that some of these foods double up - and you'd be right! You get some good "bang for your buck" with many of these foods that pack BOTH protein and fat.
Here are some of my favorite breakfast meal ideas
2 hard boiled eggs + 1 piece of fruit (like an apple, pear, etc.) + 1 string cheese
2 hard boiled eggs + 1 single-serving package of guacamole
2 fried eggs + 1/2 avocado
1/4 cup of nuts (or get a 1-ounce pre-packaged baggie) + 1 piece of fruit
1/4 cup of nuts + 1 string cheese
1 latte with 2% milk and sugar-free syrup and 1/8 cup nuts (or a 100-calorie pack)
One 2% plain yogurt + 1/3 cup frozen fruit
Pro-tip: let the frozen fruit thaw first before adding it to the yogurt, when you mix it, it tastes just like a flavored yogurt!