Yep this is very true. But we, as humans, today don't have time for a hefty breakfast so we've been cheating ourselves on it . I eat very little for breakfast too. But I plan on making breakfast more substantial and lunch a bit smaller, then dinner even smaller. Breakfast is most important because it will determine how you will eat for the rest of the day. The tough thing for US is how to make it healthy ya know? The good stuff I can think of off the top of my head is fruit, oatmeal, wheat anything (bread, muffin) w/ almond butter or peanut butter on top, raisins, wheat waffles ummmm.....that's it for now lol. Once we do that then a bigger breakfast will be do-able. I'm right there with ya. I'm going to start this next week when I go grocery shopping.
Oh...by the way...no need to wait till lunch to take your Phen, just take it 1 hour after you've eaten breakfast or 1 hour before. All you need is that hour gap!