Try eating 4 egg whites, a cup of veggies, 3 ounces of chicken, and a slice of low-fat cheese for an omelet with a piece of whole wheat toast with 1-2 tbsp of natural peanut butter. You can also add on either a navel orange or an apple to help you along.
The omelet would be ~300 calories, the bread 50-100 calories, 1-2 tbsp of peanut butter would be 100-200 calories, and the fruit 100-150 calories.
That is a rather large breakfast but will give you a lot of protein to help you stay full (especially if you are eating over 1/3 of your calories for that first meal of the day jump).
Typically, eating 4-5 smaller meals a day is the best way to keep your blood sugar stable and manage hunger. But whichever way works for you. :)
| current weight: 268.7