yea, really, no Cheerios or other sugary breakfast cereal.

Oats are good with some brown sugar and some berries on top (I usedd bananas or blueberries).

For nuts, non-salted cashews/pistachios are my favorites. However, I'd stay away from nuts on a weight-loss diet for the most part seeing how they pack a high-calorie/high-fat to gram ratio. Meaning, they aren't going to fill you up, and you aren't going to want to eat enough to fill you up (handful of cashews has like 150 calories mainly fat-based and I'd need 4-5 handfuls to feel satisfied).

Things that fill you stomach up but are low in calories are good for you. That's why I like my salads, the lettuce contains a lot of water which helps to fill the stomach, yet a cup of lettuce only contains 15 calories.

That entire salad is only 330 calories (give or take 50 depending on cheese) and with a protein shake the meal hit 500 calories, which is exactly what I want my lunch to be (could be different for you).