Protein:

2 eggs cooked over easy/medium in light cooking spray

2 slices of ham grilled with the eggs

2 slices of cheese on top.

Carbs:

1/2 cup fresh fruit

or 1/2 Apple

and

1/2 cup (cooked measure) oatmeal. Slow cook oatmeal is better, steel cut is best.

Fats:

Either 2 slices bacon

or

1/4 avocado.

This breakfast should give you enough energy to start even a heavy training day.