Ok....I really don't follow the rules to eating healthy...lol
Eat Breakfast Within One Hour of Waking We know that regular breakfast eaters are less likely to be overweight, but the timing of your first meal is important, too. It's best to eat breakfast within an hour of waking. An early breakfast helps maintain your circadian rhythm and boosts your metabolism early.
Go For Protein, Not Sugar While pancakes and raspberry danishes sound scrumptious for a Sunday brunch, those sweets aren't something you should devour regularly for breakfast. High-protein choices, like eggs, yogurt, and whole grains, are not only lower in calories but also provide energy that lasts all morning and help curb midmorning cravings for sugary pick-me-ups.
Eat at Least 8 Grams of Fiber The key to losing weight is to eat foods that make you feel full, so hunger pains don't drive you to eat high-calorie foods. For the first meal of the day, go for tons of fiber — at least eight grams.
Don't Go Overboard on Calories Depending on your weight, your weight-loss goals, and what you eat for the rest of the day, it's important to keep your breakfast calorie count between 300 and 600. That means you probably don't want to splurge on a 688-calorie pecan sticky bun. Choose low-calorie options like Greek yogurt, fresh fruit, and whole wheat toast. A bowl of cereal is another great option.