Oats are also rich in omega-3 fatty acids, folate, and potassium.Steel-cut oats, which take about 15 minutes to cook, contain more fiber than rolled oats or instant varieties, but any type of oatmeal is a healthy choice. Just avoid the flavored kinds, which can be packed with sugar. Instead, sweeten your bowl with milk and a bit of honey, and top with fruit and nuts.
Greek yogurtThis tangy, creamy yogurt is loaded with calcium and boasts plenty of protein—nearly twice as much as regular yogurt—to keep you feeling full throughout the morning. Your best bet: Choose a plain, nonfat variety, and add some fruit to give it some sweetness and flavor
There's nothing like a banana at breakfast to keep those mid-morning cravings at bay. The yellow fruit—especially when they're still a touch green—are one of the best sources of resistant starch, a healthy carbohydrate that keeps you feeling fuller longer.
EggsEggs are now embraced as a healthy source of protein and nutrients like vitamin D.
Don't eat eggs or dairy? Almond butter is an excellent alternate source of protein, and it's filled with monounsaturated fat (one of the good fats).