Here are some guidelines:
Aim for 300 and 400 calories.
Devote about half of your breakfast to carbs.
Devote a quarter of your breakfast to protein.
Have about 10 grams of monounsaturated fats like olive oil, nuts, and seeds.
Make sure there’s a touch of fiber in your meal.
Don’t exceed 6 grams of sugar.
Eat within half an hour to an hour of waking up.
A few great options that fit these guidelines are oats with fruit and nuts, egg wraps, or a smoothie and hard-boiled egg.