I drink black coffee and usually a piece of fruit like a banana or an Apple (I don't really care for breakfast so much). Sliced blueberries and strawberries are amaze, too.
But unsweetened (Greek) yoghurt with some oats/"granola?" and chopped fruit (like strawberries) is amazing.
Energy in energy out, Adult intake for average activity level is like 2k kCal or 8k kJ or so. I usually think like 1500/6000 or so since I wfh.
Let's do American so take your 1500 kCal, maybe leave keep 800 for dinner, 500 for lunch, 200 for breakfast (and snack during the day). So just make sure your breakfast is 150-200kCal.
Apparently it's 90kCal for a large egg (78g), so you could have 2 maybe with a dash of sauce of some kind for breakfast just fine.
But otherwise you could have anything: https://travel.earth/breakfast-around-the-world/ just ensure food type/portion size is controlled and balanced for vitamins etc as well. Soups (Asia and other parts) look pretty good too so I may try adding that in myself to my routine.
There's a whole 'nother issue here and that is in America in particular, you tend to think you have to eat "breakfast food": bacon, sausage, eggs, pancakes, cereals, oats, juices full of sugar, etc.
Just eat regular food, during breakfast time. (Although eggs are fine)
Seconding this. I eat a lot of meal prep'd pasta or soup dishes, I just microwave a bowl from my fridge. I eat this for every meal, breakfast included. It's satisfying having warm, savory, "real" food. I don't dislike oatmeal, but I'd probably never choose it over more "real" food.
"part of a balanced breakfast / diet" always has been weasel words to the effect of "if you eat healthy foods as well as the product, then your overall diet will be somewhat healthy on balance".
See The McLibel case, 1997 (1) particularly the statement "You could eat a roll of Sellotape as part of a balanced diet" (2)
I notice I do a lot better on the days I eat peanut butter on toast for breakfast, often with a banana. Keeps you going for hours, usually not all that hungry by lunch
