The consumption of an early morning snack increases the metabolic rate and kick starts your body into gear, telling it what to expect the rest of the day. If breakfast isn't had, your body doesn't process your next meal as quickly and tries to hold onto those nutrients. Since it didn't get any morning fuel, it tries to hold onto the afternoon meal as long as possible instead of burning it right away.
Cherry Almond Oatmeal
This is a personal favorite breakfast food of mine. It's about 266 calories and takes only 10 minutes to prepare. It keeps me full and focused till lunch.