What I eat most mornings: two extra-large eggs, fried, and 2-4 ounces of some form of "breakfast meat" (usually bacon or sausage [the real thing, not turkey bacon or chicken sausage]). Comes to about 35 grams of protein, 45-50 grams of fat, and 3-4 grams of carbohydrates. So whatever you eat that adds up something like that.