You can buy flax seeds that are already ground up for you: it's called FLAX MEAL. I found mine in the bakery section at the grocery store. Here are some ways to use Flax Meal --
-- put 1 tbl in a smoothie; 2 tbl for 2 servings
-- put 1 tbl over your cereal (nice in oatmeal)
-- add 1/3 cup to granola bar recipe (8 servings)
-- add 1 tbl to yogurt
-- add 1/4 cup to meatloaf
-- add 1/4 cup to meatballs or patties
-- add 1/4 cup in casseroles
-- add 1 tbl on your salads like coleslaw
-- sprinkle 1 tbl over fruit; fresh or baked
-- add 1-2 tbl to your veggie soups
NOTE: you can also buy FLAX OIL CAPSULES at the drug store; I take one with water about 30 minutes before dinner as this is supposed to help one feel fuller and satisfied quicker.
ABOUT BREAKFASTS: you can pretty well have what you want for breakfast; although a nice veggie omelette was suggested, as were the smoothies. Have what you like; the plan is very flexible that way ...