You can't beat plain oatmeal! Loaded with fiber, rich in complex carbohydrates, it has everything you want in an energy source first thing in the morning. Add your own flavors by stirring in some cinnamon, fresh berries, nut butter, or protein powder.

Whatever you do, DON'T opt for sweetened oatmeal. You know the stuff. Peaches and cream. Apple cinnamon. Maple and brown sugar. Avoid it! These contain far too many added sugars.

You really can't beat eggs as far as a protein source goes. Scrambled, poached, hard-boiled, sunny side up – it doesn't matter how you choose to serve them. As long as they aren't fried in butter, they're a good thing.

Turkey sausage, while better than regular sausage, is still not an ideal bet. The reason being that it contains loads of additives and nitrates, not to mention sodium. It's not just about keeping your blood glucose levels stable. It's also about keeping your cholesterol down and protecting your heart. Turkey sausage doesn't do the best job at accomplishing this.

If you need something to drink, I recommend moving away from regular cow's milk because of the naturally-occurring dairy sugars it contains. While lactase may not be as bad as table sugar, it's still not optimal. Unsweetened almond milk is about as good as it gets. Serve this up and you'll be quenching your thirst right.

Whatever you do, avoid fruit juice at all costs. Way too high in sugar, this liquid calorie bomb will put you at risk for weight gain. There's really never any reason to serve fruit juice in your diet plan.

If you need something on the go, a good option can be a low-carb protein bar coupled with some fruit – say, some berries. The protein bar is a good choice because it does provide that protein you need and you can get some great low-carb options out there.

Then the berries do add some good and healthy carbs for your body to utilize to help fuel your day. It's not necessary to go super low carb at breakfast (in fact, not even recommended for a diabetic), but you do need to choose your carbohydrates properly.

Another 'don't' on our list is a cereal bar. Whether you are in a rush or not, these are simply bad options. They're lacking in protein, lacking in fat, and full of sugar. Stay away!

Protein pancakes are the next choice that you can factor into your day. They're ideal for someone who is hoping to improve their protein intake in a fast and easy way. Just mix together some whey protein powder, oatmeal, eggs, and even a half a banana. Whisk together and then prepare like you would a normal pancake.

They're delicious and nutritionally balanced.

Which means you should be doing your very best to stay away from regular pancakes. No matter how you look at these, they are simply not a great option for you to have in your menu.

Regular pancakes are loaded with processed carbs, full of sugar, and rich in saturated fats, so definitely far from ideal.

If you need breakfast on the go, a protein smoothie can be an option to consider. Here you can control what you put in, so you can make it lower carb, high protein, and just the right amount of calories. Perfect!

Beware of the juice bar smoothie. These are loaded with calories, high in carbs, and often even have ice cream added in. They're more like dessert than anything and come with a calorie intake that matches that fact.