When you start on a diet to either lose weight or gain lean muscle weight it all starts with a good healthy breakfast! If you are in a rush grab a protein shake. And no even if you are losing weight you should have protein shakes, specially if you are exercising.
Remember to eat enough to satisfy your hunger but NOT make you full.
Some good examples of things you can eat for breakfast is:
apple, turkey bacon, whole wheat bread, almond butter, whole grain english muffin, oatmeal, egg whites..
If you looking to build lean muscle weight:
apple, turkey bacon, whole wheat toast with natural peanut butter, oatmeal, egg whites with 1 whole egg omelet with mushrooms or spinach. if you really want to take it to the next level add Whole Wheat Pasta with a Protein Shake.
Oh and Skim Milk is always better.
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