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