Breakfast Conundrum

Most of egg's nutrients are in the yolk, so instead of 1 whole egg 3 eggwhites i would just make 2 whole eggs omelette with a bit of milk. I add zucchini/mushrooms/bell peppers/or tomatoes and some fat reduced ham too to the omelette. Makes it voluminous and satisfying

Eggs always seem to make me hungry again quickly too. I go for oatmeal. But I also always plan a snack a couple hours after breakfast, no matter what it is.

No fiber, no volume, and not many nutrients so your body won't feel like you filled it up. Try a lb of broccoli as a starter. Nutrient packed, vitamin packed, fiber packed, and filling. Following that for desert, either a plate of oatmeal with cinnamon sprinkled on top, or maybe a baked potato, and you will still be low cals, low fat, with enough protein, and plenty carbs for energy, and you won't feel hungry for many hours afterwards.

If you're not a fan of porridge/oatmeal, I'd suggest adding a spoonful of wheat bran or oat bran to a smoothie or full fat greek yogurt. You can also sprinkle it over almost any cereal. The bran swells up in the stomach, absorbing water, and so makes you feel much fuller for longer. I've started adding oat bran to my normal porridge, and I'm going all the way through to lunchtime, before even feeling a tiny bit hungry. It's doing triple duty - keeping me full, giving me a decent amount of fibre and (because it's made from oats) helping to reduce my cholesterol.

Like others, an egg/toast based breakfast does almost nothing for me, in terms of staving off hunger for any decent length of time. My weekend breakfast/brunch is often a portion of fruit, a little greek yogurt with oatbran stirred through, followed by a poached egg (yes, definitely have a whole one), a piece of rye/multigrain toast, and a good helping of low sugar baked beans. I think it's the beans that assist in feeling full (another high fibre food) as just the egg and toast would leave me starving fairly quickly. I suspect almost any food with a high fibre content will go towards helping you feel fuller for longer.

I have been eating Yogurt protein bowls and they have been very filling, I eat around 730-8am every day and don't usually begin to feel hungry til lunch time.

1/2c or 1c of plain fat free Greek yogurt
1/2 scoop of protein powder ( I use a chocolate peanut butter powder)
1/4c of trail mix
top with a fruit- my go to are either Blueberries, strawberries, pineapple, kiwi, raspberries

So delish!!

Change it up -- try not eating breakfast (unless you are hungry), eating later, eating different things, eating more or less calories, etc.

If it's new, are you eating enough calories throughout the day? Could it just be adjusting to a new habit of not starting to snack so early?

My solution is not eating breakfast at all. I just have lunch around noon-1. That means I can also have a larger lunch and feel full longer. It takes a bit of time for your body to adjust to eating twice a day, but once you're used to it, it's really very easy. I don't start getting hungry till after 11am now.

I agree with those who recommend increasing fiber--fiber is pretty important to satiety for me personally. I usually have half a grapefruit and oatmeal with chia seeds (specifically to increase the fiber) and PB2 (for the protein) along with an egg. This is probably lower protein than your breakfast, but the greater bulk really helps me out. Also, I really did find that I am a happier person when I have a large (generally circling around 500 calories) breakfast. I don't know how many calories exactly your breakfast is, but I might recommend adding different things, playing with ingredients, and seeing what you can add to increase satiety.

As other people have suggested, if an IF type of diet in which you skip breakfast works for you then by all means go for it. For me it can lead to an unsatisfying lunch.