Unfortunately, there are practical factors that make a complex situation even more complex! I know that one symptom of middle age is a disinclination to face solid food when you first get up (although eating a small dinner counters that!), and having to get to the office at Stupid O'Clock makes it hard to eat a substantial breakfast.
But if you DO have the time and inclination, the Laurel's Kitchen Bread Book recommends a hearty breakfast of pancakes and beans, precisely *because* beans are rich in protein and fiber but take a long time to digest, so they stoke you up for the day. And I know you're saying, "No pancakes! GF here!" but yeast-raised buckwheat pancakes (you make the batter the night before and keep it in the fridge) are actually really good, and since they're basically just buckwheat flour, yeast, and water, they're pretty low-calorie.
An important weight-loss strategy is "stuff that takes a long time to eat"--i.e., eating an orange that you have to peel and section takes longer than eating a sliced orange, which takes longer than drinking orange juice--but you're so busy Jetsons food pills look attractive. And, alas, multi-course meals (miso soup! huge green salad topped with grilled marinated steak and eggplant! rice cakes! fruit!) mean more dishes to wash.
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But if you DO have the time and inclination, the Laurel's Kitchen Bread Book recommends a hearty breakfast of pancakes and beans, precisely *because* beans are rich in protein and fiber but take a long time to digest, so they stoke you up for the day. And I know you're saying, "No pancakes! GF here!" but yeast-raised buckwheat pancakes (you make the batter the night before and keep it in the fridge) are actually really good, and since they're basically just buckwheat flour, yeast, and water, they're pretty low-calorie.
An important weight-loss strategy is "stuff that takes a long time to eat"--i.e., eating an orange that you have to peel and section takes longer than eating a sliced orange, which takes longer than drinking orange juice--but you're so busy Jetsons food pills look attractive. And, alas, multi-course meals (miso soup! huge green salad topped with grilled marinated steak and eggplant! rice cakes! fruit!) mean more dishes to wash.