bigger, lighter breakfast?

Turn your yogurt into a fruit smoothie by blending with fruit and milk or juice, maybe some protein also.

I like to have an egg in the morning, usually with some kind of vegetarian breakfast "meat" and fruit, or maybe a slice of whole wheat toast. Protein is key, it will keep you full and you won't get that crash that sometimes happens after a high carb breakfast like a bagel. I also sit at a computer all day, and I have no problem keeping alert all morning.

I can't stand yogurt but my Mom really likes to put peanut butter in it. Not sure if that's actually any good or not, though! Maybe a breakfast bar with more protein would do you better to help keep you full for longer? I like a lot of the other suggestions here! Especially the banana! Those keep me full the longest!!!

I too am at a computer/desk job and I totally agree with the folks who say high protein. It will get you off to a good start, help fill that calorie void, keep you feeling full longer, and keep your blood sugar more stable throughout the morning-no carb drag there. I like to have a couple of eggs or egg beaters scrambled with cheese and a couple of pieces of either turkey sausage or turkey bacon. You might try the high protein breakfast a few days and see how it works for you. I'm definitely a body type that prefers high protein diets over high carb! I get my days fiber and carbs largely from Nature's Own double fiber whole wheat bread, or Fiber One cereal with honey clusters.

I am having a very hard time getting all my calories, and I know its because I am not eating a big enough breakfast. I usually eat yogurt and a breakfast bar with a cup of green tea, about 200 calories. I can't eat anything too heavy, because I work at a computer sitting down for 8 hours, and if I eat a heavy breakfast, like a bagel, I get very sluggish and sleepy. Is there anything you can think of that I can add to breakfast to up my calories, but not slow me down? Or am I just being difficult?

My question to you is...where's the protein?

My suggestion is to add some scrambled eggs, peanut butter, or whey protein powder.

My typical breakfast on workout days is 1/2 cup steel cut oats made with chai tea and a scoop of whey protein and a small apple.

And on off-days I have a veggie omelet made with 1 egg and 3 egg whites, 1 cup of stir fry veggies and 1/3 Weight Watchers mozzarella cheese and a small apple.

This may be a bit more k/cal than you want but you get the idea.

200 k/cal seems pretty low to me for breakfast...