here's one list from a good source:
http://www.mayoclinic.com/health/hig...-foods/NU00582
swap the orange juice for a whole orange. juice is high in calories and doesn't have fiber (maybe pulpy juice has a bit, but it's still high in calories for not a lot of nutrition.) make sure the toast is whole grain (not all "wheat" bread is). you could try oatmeal or high fiber cereal. and consider getting some protein in your breakfast. maybe peanut butter on your toast- it's high calorie, but nutrient dense.
for processed foods like lean pockets, the nutrition info is on the package. you would be less hungry if you had more actual food. vegetables are so low in calories that you can eat large amounts- they fill you up, they provide lots of nutrients and fiber.
there are lots of posts in these forums with recipe ideas, general diet plans, etc. i have learned a lot here.
when i was actively losing weight, i lost about 10 pounds a month without ever feeling hungry- really! and i ate delicious food and i felt great. i like to cook, which helped a lot, and i already loved veggies (for some people it's a process of learning to love them).
breakfast for me had to be filling. if not, i would eat my lunch at my desk by 10am! best bets for me were:
2 slices high fiber toast with peanut butter (watch the portion size). this was the only time i would have bread in the day, so i really enjoyed it. when i wanted a snack late at night (not because i was hungry, just feeling snacky) i would think, "oh, but tomorrow morning you get to have toast and peanut butter!" and that would somehow defer my snackiness.)
steel cut oatmeal, with some walnuts or a little peanut butter stirred in (for protein and flavor) and maybe some dried fruit or a little jam. though i don't measure or weigh, i was conscious of portion size- dried fruits and nuts have a lot of calories, but also fiber, flavor (a very important nutrient to me!) and nuts have healthy fats. steel cut oatmeal takes a while to cook, but i would just soak it overnight in water and then it cooks in about 10 minutes. it has much more texture and chew than rolled oats or that powdery sweetened instant kind. i find it very satisfying.
low fat greek yogurt, which is high in protein and thick and creamy delicious. i prefer it plain, but many people add something to sweeten it up, or some high fiber cereal. i might mix fruit in, or just eat a piece of fruit on the side.
these worked for me. some people eat the exact same thing every day, and some people need to mix it up or they get bored. find what works for you.
breakfast doesn't have to be "breakfast food," either. today i had a collard greens, sweet potato and black bean stew! with hot sauce. it seems that a lot of foods are considered weird to eat for breakfast, unless you put them in an omelet. (and a veggie omelet is a good source of protein, fiber and nutrition)
with all things, watch portion sizes!
good luck! sorry to go on and on, i'm sort of getting back to eating better again and writing this was a good reminder to me.
Fiber Diet?
... Losing 5 lb in a week is doable but not healthy and as you said you will put it back on pronto as soon as you eat a bit too much, plus eating so little will give you cravings and have you running to the pancakes and then you'll get discouraged thinking you can't do this, when yes you can do it that's for sure!
