I still occasionally do cereal or an english muffin at breakfast, but I find myself staying full longer if I stick with protein and fruit in the morning. My current favorite is a Chobani pineapple Greek yogurt with a handful or two of fresh raspberries mixed in. Stand-by foods include cottage cheese and hard boiled eggs, which I always keep on hand in the fridge at work in case I need a quick snack.

iris, to your question it doesn't seem like a slice of toast is going to send you over the edge calorie-wise, but not sure what your range is. I generally forego the low fat margerine because I just hate it that much, and figure in a tiny bit of butter instead. It's the little things that keep me sane!

I'm a firm believer in protein too for breakfast. I'm ravenous if I have cereal or something, although I love it.

My favorite breakfast is 2 boiled eggs, a Bagel Thin whole wheat bagel (110 calories), and some decaf. coffee. I buy Egg Beaters whole eggs, which are 70 calories each. The Bagel Thin is 110 calories. I spray it with margerine spray (which is probably not healthy, but 0 calories).

I personally don't like too much fruit first thing in the morning on an empty stomach. I will eat that for a mid morning snack.

I think I'll have to try the Greek yoghurt with all the recommendations on here.

Mare -will have to see how eating fruit first thing on a morning goes! I'm like you and usually have some mid morning.

I eat 2 boiled eggs for breakfast every morning. Starting my day off with any kind of carbs first thing in the morning means I'm going to be breaking my lunch out by 10am. I will sometimes do an egg scramble with homemade turkey sausage, and weekends when I have more time, an omelet with lower carb veggies, but generally, just the boiled eggs.

I can't live without my Cheerios LOL going on 40 years, can't give it up now Just the plain kind, none of this new fangled cinnamon, or banana nonsense! ha. I have a small bowl first thing, and 1/2 hour later at work I have a scoop of cottage cheese and some fruit.

Weekends, I'll usually make the hubby a McMuffin type thingie which is kinda good and soooo super filling!

I've recently discovered smoothies, and I make one with frozen strawberries, frozen banana, and unsweetened vanilla almond milk. I toss in a scoop of vanilla protein powder and drink it on the way to work (after my cheerios of course )

Often I eat "Porridge Oats with Flaxseed and Wheat Germ". I add a little Splenda andsome cinnamon, and it's pretty tasty, and keeps me full for ages. It works out to 120 calories for a serving I believe.

My current favorite breakfast is steel cut oats! I follow the cooking instructions on the bag, which makes 4 servings, and save the leftovers to microwave for breakfast the next few days. I add ground flax seed, wheat germ, and sometimes powdered fiber supplement to the plain oatmeal.

I add a drizzle of maple syrup or honey to sweeten it, plus cinnamon. After that I add in fresh or dried fruit or nuts. Some of my favorite combos are: maple syrup and toasted walnuts or pecans, fresh apple cubed and raisins, chopped dried apricots and slivered almonds, a small bit of shaved dark chocolate and raspberries, and maple with fresh blueberries. It's fun trying new combinations of fruit and nuts added into the oatmeal!

I don't tolerate starches or sugars well in the morning (they make my blood sugar rise more than I like), so when I do eat breakfast I focus on protein and fat. Cottage cheese is my friend, or a babybel cheese or some creamed herring. I usually have coffee with a bit of cream.

I also LOVE eggs with spinach and mushrooms and fresh herbs (and sometimes tomatoes, if they're REALLY nice). I either scramble it all up together, or make an omelet with a bit of nice cheese over the veg. Eggs are one of my weekend I-have-time-to-cook breakfast staples. Adding smoked salmon and cream cheese is a decadent addition for holiday weekends.

Some mornings I fast until lunchtime, drinking only coffee. I find it helps me focus, and has taught me not to fear hunger as much as I used to. Intermittent fasting has some interesting strengths to it.