What’s good for Breakfast?

Protein
Nutritionist Jonny Bowden recommends having a higher-protein breakfast, as it helps keep you feeling fuller for longer. The ideal breakfast protein choice is eggs. A medium-size egg contains around 7 g of protein, and 75 calories, so start your breakfast with two of them. Alternatively, you could choose to have meat or fish, but it may take you a while to get used to consuming these foods early in the morning. 
Fats
Like protein, fat also digests slowly so helps you to feel full. Trainer Charles Poliquin recommends that along with your protein, you should have a small handful of nuts. These provide healthy fats that keep your blood sugar levels stable. An ounce of unsalted nuts provides 100 calories. Alternatively, you could cook your eggs in a tablespoon of extra virgin olive oil, coconut oil or grass-fed butter, all of which would also provide 100 calories and a good dose of healthy fats.
Carbohydrates
​If you opt for two eggs and an ounce of nuts, you have 50 calories left over for your carbohydrates. To get the most nutrients from your carbs, choose some fruit. Low-sugar fruits such as strawberries, raspberries and kiwis all contain as little as 10 g of sugar per 100 g, and a cup of these provides about 50 calories, along with a host of vitamins, minerals and anti-oxidants.