Oatmeal:

How does eating oatmeal help you lose weight? Really, it happens in two ways. First, it's full of fiber and it keeps you feeling fuller longer, which is the key to calorie control.  Also, studies show that eating a breakfast made with "slow-release" carbohydrates such as oatmeal or bran cereal three hours before you exercise may help you burn more fat. These types of carbohydrates don't spike blood sugar as much as eating refined carbohydrates (i.e. - processed grains like white bread). This results in lower insulin levels, which may help you burn fat. 

Be careful of added sugar in your oatmeal. Many packaged oats will have more sugar than necessary. Just a small amount of sugar or honey is all you need to sweeten the oats without adding too many calories. 

Eggs:

One large egg has 6 grams of protein and about 70 calories. Recent studies suggest that people who eat eggs for breakfast feel fuller longer and lose more than twice as much weight as those who get the same amount of calories from bagels for breakfast.

Don't forget the yolk though! You will lose about 3 grams of protein if you discard the yolk.  The yolk is high in healthy nutrients, like calcium and eye-protecting antioxidants-lutein and zeaxanthin.

Nutrition research has changed over the years regarding eggs and now states that even though eggs are higher in dietary cholesterol, most people can have a whole egg a day without negatively impacting their health.

Nuts and Nutbutters:

Nuts are packed with protein and fiber to help you stay full for longer and promote weight loss. A two tablespoon serving of peanut butter has just under 200 calories, 7 grams of protein and 2 grams of fiber. Be careful of portion sizes and enjoy nut butters on whole wheat bread or mixed in your morning oats. A small handful of nuts can curb your appetite at midday also!

Yogurt:

Yogurt contains a good amount of protein and is a tasty, quick option for breakfast on the go! Yogurt also contains unique properties, such as its lactic acid bacteria content, which may affect the gut microbiota and have a role in helping to reduce large swings in a person's blood sugar levels. It's important to do your label reading and watch for added sugars. The easiest solution is to start with an unsweeted yogurt and add fruit and just enough honey to satisfy your taste buds.