For people that exercise in the morning or at lunch, or even for people that can't eat a lot first thing in the morning, this idea may work for you. Consider flipping around your breakfast meal. Try a small snack when you wake up before you leave the house and then have a more substantial breakfast later at work or school.
For example, I wake up early and have a long commute to work. And most days, I workout at lunch, which means I won't eat lunch until 1:30pm. My breakfast needs to be substantial enough to give me the energy to workout at lunch and get me through to the afternoon without fainting. 5:45am to 1:30pm is a long time so here's a typical morning meal and snack.
6:15am Fruit Smoothie
- 1/2 c milk, 1/2 c water, 1/2 scoop whey protein powder, and 1/2 banana or other fruit - strawberry, blackberry, blueberry, mango, peach, etc
- Oatmeal with flax, apple/pear, nuts, and milk
- Eggs (1 whole + 2 whites) with turkey bacon, lowfat cheese on toast
- Avocado, tomato and lowfat cheese on toast with milk
- Lean ham, tomato, lowfat cheese on a high-fiber bagel
- Yogurt with granola, nuts, and fruit
You may want to adjust your meals to see which foods provide you the most energy and fuel throughout the day. These are examples that work for me. Also, if you are extremely active, you will need to increase your portion sizes based on your typical calorie count for the day.