My work schedule is such that I usually only eat two meals that day and breakfast needs to sustain me for 6-7 hours before I eat my dinner which has a 30 minute time constraint. Essentially, during my work week I only eat one really good meal a day and that meal has to be breakfast.
My good breakfast revolves around grain.
- Cereal
- Toast
- Oatmeal
- Granola
- Pancakes
- Cuernos/Croissants
- etc etc...
I hope you get the general idea. I try to incorporate a fair amount of protein, fat, and fiber, but grain is always at the forefront of my mind in the morning
The amount of grain in my breakfast if reflective of how I think my day is going to fare. If I suspect that my day is going to be a little more stressful than normal, I'll add more grain (i.e. toast + a bowl of oatmeal, cereal with a croissant). If your breakfast needs to sustain you for a long period of time, focusing on the grain (particularly whole grains) aspect will ward off hunger longer.
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I recognize in my breakfast above (08/02/2017), there's a fair portion of protein and fat as well. I drink whole milk, eat whole fat yogurt, and LOVE egg yolks. I follow the logic that fat keeps you fuller longer. Also, only one of the bananas shown was eaten. In my larger breakfasts, it's harder to see grain at the forefront, but generally, if if I don't have much time to eat, I'll eat the cereal and toast, then go.
Now, some people have the luxury of being able to eat lunch and they don't need their breakfast to last them 6-7 hours until their next meal. In these cases, eating so that you'll be more hungry during lunch time is a better idea and it's an opportunity to enjoy more refined grains like in cuernos, croissants, crullers, and pancakes.
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