Breakfast of Champions

I believe we each have a breakfast that works best for our individual metabolism, and I am willing to bet that a box of Wheaties (or any other processed cereal) is not it for most people.  I credit about 80% of my weight loss this past Fall to changing what I eat for breakfast. The change from a big bowl of Kashi Go Lean cereal with soy milk and fruit to scrambled eggs and sauteed veggies (my personal breakfast of champions) started out as a part of The Fat Flush Plan I was on but has continued to be a part of my life since the weight loss.  I no longer eat it every morning but I always eat it to "reset" after a big weekend or just anytime I feel those carb cravings creeping back in. Even though Kashi cereal with soy milk and fruit sounds healthy, I was eating too large of a portion (have you ever poured the actual portion size of a boxed cereal into a bowl? It looks like a toddler's snack cup!) and it was too much sugar along with the sweetened soy milk and fruit for my metabolism. I thought I was a carb addict and had to eat every 3 hours or else be a threat to everyone around me, but it turned out I was just eating the wrong breakfast! A large plate of sauteed veggies and two scrambled eggs, while less calories, actually keeps me full considerably longer.  I don't have a drop in blood sugar a few hours later because it has a low glycemic load compared to the cereal, and I can last a good 5 hours until lunch after this breakfast without getting shaky or irritable. However, this doesn't mean this is your breakfast of champions.
Here's an experiment: try a different breakfast each day next week and record how you feel afterwards and your level of hunger a few hours later. Make note of any digestive issues or headache or mood changes as well. This could alert you to a latent food allergy or sensitivity.  If you normally have coffee, continue to do so. This is a guide; you don't have to follow this exactly but the point is to alter the relative amounts and types of carbs, proteins and fats each day:

Day 1: 1 cup boxed high-fiber cereal with milk (regular or soy) and a banana (carb/light protein/fruit)
Day 2: Two eggs (fried, poached or scrambled) and wheat toast with 1-2 tsp butter (protein/healthy carb/fat)
Day 3: 1 cup berries, 6 oz of Greek Yogurt and 1/4 cup walnuts or almonds OR smoothie with cup berries, Greek yogurt and 1 T flax oil (fruit/dairy protein/healthy fat)
Day 4: 2 scrambled eggs with 1 cup chopped veggies sauteed in 2tsp olive oil (protein/veggies/healthy fat) and sprinkle of parmesan cheese if desired (protein/veggies/fat)
Day 5: Ezekial English muffin with 1 T almond butter (healthy carb/fat)
Day 6: 1 cup steel cut oats (1/2 cup dry)  (McCann's now makes a great 5 min version) with fruit and 1/4 cup walnuts or slivered almonds  (unrefined carbs/fruit/fat)
Day 7: 1 large bakery scone or blueberry muffin (carbohydrate/sugar/unhealthy fat)

Pay special attention to the difference between healthy and unhealthy carbs and the difference when you do or don't eat dairy. I find that less carbs and sugar at breakfast means less carbs and sugar all day for me. You may do better on something else, just make sure you do what's right for you! If you find one that works well, play around with it (add or subtract fruit or nuts or dairy, etc.) until it feels like your breakfast of champions!