Whenever I eat protein, like a soy patty or lean turkey sausage, with my bkfst, as opposed to whole grain cereal/oatmeal and fruit, I am fuller and more satisfied longer. Both types of meals are still 300 calories, but I am more satisfied with protein. It helps me stay on track.
Favorite goto breakfast meal: Western Bagel Sweet Wheat Bagel Morning Star Soy Patty 1 egg poached Coffee, black
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I've noticed that if I eat a high protein breakfast then I am full all morning without any hunger pangs! At least 15g of protein in my breakfast helps me feel satisfied for longer than a lower protein breakfast. Don't skimp on your carbs though, my whole grain bread has 5g of protein in one slice.
Foods I eat to get my breakfast protein include eggs, turkey bacon, whole grain bread, and cheese.
I've noticed that when I eat high protein breakfasts, I eat better for the rest of the day and rarely get hungry between meals.
If I eat processed carbs (cereal, muffins, etc), not only am I hungry again in a couple hours, but it starts a cycle of grazing on bad carbs and sugar which can last all day and result in too many calories consumed. Instead: have an apple and scramble an egg w/ cottage cheese.
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