Do you eat a small breakfast, like most Americans or do you eat the biggest meal of the day for breakfast like is recommended? I try to aim for 40 grams of protein and 30 - 40 grams of good carbs. My typical breakfast would be a bowl of oatmeal with two tablespoons of flax seed, one egg and two egg whites or 1 1/2 scoops of protein powder. I also have a piece of fruit and a dairy. Yes, it is filling, but I am fueling my body for the day and my workout soon to follow. The 2nd biggest meal is lunch. The smallest meal of my day is dinner which will include protein and vegetables only. Later, if I am hungry, I will have Greek yogurt of another protein shake. In addition, I eat 2 snacks spaced about 3 hours after each meal of about 200 calories.
I am a middle aged woman with 18% body fat and the inner age of a 14 year old. Let me coach you nutritionally. I have lost 40 pounds and kept it off for over 20 years.