Skipping breakfast can set you up for overeating later in the day. A healthy a.m. meal, on the other hand, can give you energy, satisfy your appetite, and set the stage for smart decisions all day long.
A Healthy Breakfast Has at Least 5 Grams of Protein and at Least 5 Grams of Fiber.
Low-fat or nonfat dairy products can add protein to your breakfast, as can
egg whites or egg substitute (egg yolk doesn't contribute protein); lean breakfast meats like soy milk and other soy products,yogurt
-Hot oatmeal (or another hot whole-grain cereal).
-Cold whole-grain cereal.
-100% whole-wheat bread, small bagel, English muffin, or tortilla
-Pancakes and waffles made with at least half whole-wheat flour (you can also add oats, oat bran, or ground flaxseed for an extra nutrition boost).
-Muffins and cinnamon rolls made with at least half whole-wheat flour (you can also add oats, oat bran, or ground flaxseed).
-add fruits and vegetables you can make a greek salad containing vegetables and cheese in .
Make any options you want depending on the above rues for a healthy breakfast ,note that one man2ooshi counts for 300 calories which are too much especially if taken everyday ,bring a cereal such as Fitness cereal based on oat meal and mix with milk and then eat a banana or apple or rasberry ,nuts ,....other days eat egg you can remove the yellow inside if daily consumed ,....mix everyday the above mentioned food classes to make everyday healthy breakfast plan .