2 or 3 eggs cooked to your liking. Scrambled, sunny-side up, omelet — whatever, feel free to go wild! Whole wheat toast with cheese, half an avocado, or all-natural peanut butter.
Hearty main dish salad, with some greens and protein such as poultry, meat, or fish. Go easy on the dressing though. Modest side of grain or legumes for some extra energy.
Chicken or turkey breast, cooked with as little oil as possible. Large side of veggies. Both fresh and frozen are alright. Despite the common misconception, modern freezing methods preserve most macro and micronutrients.