Eggs

• Eggs are a high-protein, no-sugar breakfast option. They are also versatile. Eat them hard-boiled or in eggs Benedict. Scrambled eggs with salsa and a bit of cheese can be more sustaining. Add more nutrition to your breakfast by making an omelet with vegetables such as spinach. The high amount of protein will keep you full for a while.

Fish

• Instead of standard, sugary breakfast fare, consider eating fish in the morning. Tuna fish, as well as lox, which is salmon, is full of omega-3 fatty acids, which are necessary for brain function and energy. Serve the tuna fish on toasted whole-wheat bread. Eat the lox on a whole-grain bagel. The combination of protein and whole grains will leave you satisfied and keep the blood sugar even.

Cereal

• Avoid sugary cereals in the morning and opt for a bowl of multi-grain cereal instead. Look for a no-sugar cereal that is high in fiber. Serve it with skim milk or soy milk. For a well-rounded breakfast, add one half cup of strawberries on top of the cereal. One cup of cereal is the standard serving.

Oatmeal

• Oatmeal is a hearty no-sugar breakfast idea. It's versatile, as you can cook it using water or milk, including soy milk. Fill the oatmeal with food such as dried apricots, bananas, walnuts and pecans. Blueberries are another healthy addition.