Eating in the morning speeds up metabolism, which aids in weight loss, says D. Milton Stokes, R.D., a nutrition counselor in Stamford, Conn. The most complete options: Cereal and milk with bananas or berries A whole-wheat tortilla with peanut butter and fruit Yogurt with low-fat granola or muesli A whole-wheat English muffin with scrambled eggs, cheese, and ham Oatmeal with almond slivers and fruit