For breakfast, I always have a bowl of oat bran, a glass of V8, and two ounces of some protein which I change up to keep things interesting. This is probably enough, but sometimes when I'm really hungry, I also sometimes add some dried fruit and/or nuts and am dropping the pounds. You might want to look at this: viewtopic.php?t=24136
Its a meal template that should help you feel more comfortable making a healthy menu throughout the day. It has helped me a lot. Make sure you scroll down to Phase 2. I wasn't adding beans until I started doing this and now I always have two different kinds of beans handy in my fridge to add 1/2 cup to both lunch and dinner and occasionally breakfast (Edamame reminds me more of a soft nut than a bean and sometimes add it to my oatbran...yummy). They really add a filling factor to the meals in addition to adding a nice texture and taste.