I eat breakfast EVERY DAY and whats listed below is been tried and tested.
-Eggs- High in protein- eat a scrambled egg (eat like 2/3 eggs) on a bagel or bread. That will keep you full for like 3 hours with a cup of OJ. You will be really full.
-Cereal- if you will eat fruity pebbles or other “shabbos” cereals you will be starving twenty minutes later.
Eating empty puffed up air cereal with no nutritional value (even if it says 5 vitamins and minerals added) will leave you hungry after an hour. Rice crispies, corn flakes, chex and the like will not keep you full. For me to be full on those cereals it takes me a minimum of five bowl to do the trick.
To be REALLY full from cereal eat a cereal where the first two ingredients ARE NOT SUGAR. IM NOT SAYING TO EAT FIBER ONE or something of that kind because those cereals DONT HAVE TASTE. The company Kashi puts out good cereals where you dont feel like youre eating soggy cardboard, or eating an old ladies menu..For example Kashi has a cereal called GOLean Crunch. It is a very tasty cereal that will really keep you full.
Just try shopping around for cereals where the ingredients are healthy and not so long. The longer the ingredient list is the more fake stuff is in it.
-Another idea for breakfast people say is yogurt. Personally I dont get full on a small yogurt I would need like 2 or 3 to be full. So if you want to grab a yogurt eat it with a banana or some whole wheat crackers or something..
-Tuna or some other fish would also keep you real full (if you can stomache it at that hour)
– Oatmeal- Is VERY FILLING! sometimes If I eat too much of it I feel like I ate a bowl of cement.:)So either make it not so thick or add some flavor to it.
Good luck!