Please eat your breakfast every day whether you are trying to lose weight or not. This meal jump starts your metabolism and gives you energy to work more efficiently. Your breakfast should include a protein such as eggs, nuts (peanut butter is acceptable), or plain yogurt. I don't eat meat but if you do, nitrite free turkey bacon would be good. Some suggestions for a great breakfast are follows:
1) Eggs, whole wheat toast with butter (yes butter!) and fresh fruit on the side.
2) Slow cooked oatmeal (steel cut is the best but rolled oats will do fine) with raisins and walnuts.
3) 1/2 plain yogurt with a teaspoon of low sugar jam (no artificial sweeteners) and maple syrup to taste, and whole wheat toast with butter (yes!).
4) A slice of whole wheat toast with peanut butter, a glass of soy milk, and a piece of fresh fruit.
Some people don't do well with fruit and proteins. If you are one of them, save your fruit for a mid-morning snack. Also one cup of coffee or tea with milk or half and half is acceptable.