Protein shakes are wonderful for the main breakfast meal. They lower insulin resistance because they have whey protein in them. But on these cold, icy mornings, it's hard to contemplate putting something frozen into your mouth.
So, since we know what my target numbers are for breakfast, we can aim for those targets by using other sources of protein. We can even make it look like a "normal" breakfast.
1 egg 2 pc low fat ham deli slices 2 pc Pepperidge Farm Oatmeal Bread
Fat: 7 gm Protein 30 gm Carbs 22gm
Now the only difference between the two breakfasts is that the shake will keep you losing weight faster. It gets around insulin resistance, so it helps with stabilizing blood sugar all morning. The normal breakfast does not give you this advantage, so whenever you feel like it, a shake is the best option.