Go for a combo of fiber and protein at breakfast

According to Meshulam, a balanced breakfast means having a source of both protein and fiber for maximum satiating power. Having just carbs for example, cereal, toast, or a bagel spikes your blood sugar quickly and leads to subsequent crashes, she says. Instead, start by choosing a fiber-rich carb (like oatmeal or sprouted whole-grain bread) and level it up by adding protein (like nuts, an egg, or nonfat cottage cheese). Ideally, Meshulam recommends aiming for at least 10 grams of protein at breakfast time. "Eating foods rich in fiber will help to slow down the digestive process and reduce gastric emptying to keep you feeling satisfied for longer and less likely to overeat," says Morgan Savy, RD and personal trainer at Uplift Food. "This is particularly important when monitoring your overall intake if you are aiming for a calorie deficit. High-fiber foods include legumes and lentils, many vegetables and fruits."