First thing is first; skipping breakfast is the worst

You should have your breakfast within first two of your waking hours. If have you woken up at 6:00 am you should eat your breakfast by 8:00 am. If you are not feeling hungry by that time, it means either you have had your dinner too late or too heavy. Having a proper diet at proper timings day before make sure that you are looking forward to your breakfast and dont want to skip it. Skipping breakfast regularly in the long run leads to every kind of possible stomach disorder like constipation, acidity, gas etc.

As they rightly say, eat your breakfast like a king, lunch like a common man and dinner like a beggar - breakfast is the most important meal of your day. After all you are getting a chance to eat like a king only once a day. Even if it means waking up a little early, DO NOT, leave your house without eating your breakfast. If you take your breakfast in the office, have a glass of skimmed milk at home and then go to office.

Food should be distributed as:
(breakfast + snack) = 40%
(lunch + snack) = 40%
(dinner) = 20%

Amongst plenty of healthy options, I am writing a few of them here:

a) 1 glass of skimmed milk + 1 bowl of museli/ cornflakes/wheat flakes + 1 apple
b) 1 glass of skimmed milk + bread jam + 1 apple
c) 1-2 egg whites daily in sandwich, or in boiled form is very healthy for breakfast
d) 1 glass of skimmed milk + sprouts salad + 1 toast
e) 1 glass of skimmed milk + veg upma
f) 1 glass of apple shake + veg sandwich
g) Fruit bowl + Green Tea


Tips:
- It is safer to have whole grain cereals, white bread, Oats etc rather than rice items like idli, dosa, poha etc because they have a high glycemic index.
- For taste and extra nutrition, you can throw some raisins and nuts in your cereals / shakes
- Have all the hight calorie snack like chips, pastries, cakes in your 10:00 am meal if you want to eat them. Avoid eating them by all means after sun set.