I’m Dr. Sandip Mathur, a gastroenterologist in Abilene, Texas.

I have been talking about how to lose weight and keep it off. I told you that you have to make some drastic changes to lose weight. Last time I told you that you would have to reduce or stop carbohydrates and I told you what to avoid eating at breakfast.

Now I want to make some recommendations about what to eat for breakfast.

Breakfast is an important meal, maybe the most important meal of the day. But most of us have little time to sit down and eat properly. So here are some simple suggestions.

Hard boiled eggs can be made ahead of time. Have one for breakfast. String cheese is rich in protein and calcium. Take some with you to work. You can eat eggs and cheese pretty quickly, and they taste good.

Overnight oats are great. Fill a coffee mug or any glass two-thirds with oats, add milk or soy/ almond/ oat milk to cover them and add a spoonful of peanut butter and a spoonful of honey. Mix well and leave overnight in your fridge. In the morning you can eat it right out of the fridge or you can microwave it for 1-2 minutes.

You can add a few chocolate chips or a few nuts like slivered almonds or pecans.

Fruit smoothies are another good option. Take one can of peaches or pears and add milk or alternatives or low fat yogurt and water to achieve your favored consistency. Add a scoop of protein powder and a scoop of psyllium husk for fiber.

Fruits themselves are a great breakfast food. Bananas, apples, pears, peaches and berries are all good choices. Frozen berries are just as good, and are convenient. Remember, some fruits like mangoes and pineapples are high in sugar and should be taken in moderation. Don’t overdo these sweet fruits, and be sensible about all foods.
Eating a lot of fruit will defeat the whole purpose.

So what to eat for lunch and dinner? I’ll tell you in my next blog, after first telling you what NOT to eat.

Remember, this is general medical advice, and you must consult your primary healthcare provider.