i'm on step 1 and confused about the kind of complex carbs i'm supposed to be having with breakfast. on the "7 steps/step 1" page, all the complex carbs listed are whole grain. but i recently read the "7 steps/step 5" page, and it says to START shifting the kinds of carbs you eat from white to brown. does this mean that on step 1 for breakfast you are already supposed to shift your carbs from white to brown (but you can still eat "white" carbs at your other meals)? i got more confused when i read in the "resources/helpful hints" page that cottage cheese and strawberries were an acceptable breakfast, but on the step 1 page under "breakfast ideas" one of the options is cottage cheese w/fruit but with a muffin (and is that muffin supposed to be whole grain, or is white flour OK?).

i would be grateful if i could get some guidance as to whether the following are acceptable breakfast choices:

white flour bagel and the right amt of protein (or would i have to add a complex carb, like beans or oatmeal?)

scrambled eggs w/cheese and fruit (again, would i have to add a complex carb like whole wheat toast, or does the fruit serve as an acceptable carb?)

i eat mostly whole grains and only occasionally white flour, but i do enjoy a particular variety of white flour bagel that i can't find in a whole grain version.

thanks for any and all advice!

jenna