The basic rule is that the first meal should be light.
Nutritionists do not recommend eating right after waking up. It is advised to first drink water, and only then, after half an hour, you can start breakfast. It is better if it is proteinaceous - eggs or cheese. You can also add seasonal vegetables and herbs to this.
Breakfast should not start with a cup of coffee. Unfortunately. Why? Because when a person will abuse or consume only coffee for breakfast, even if it is with milk, it irritates the stomach lining.
Coffee will replace tea with lemon, compote or smoothie.
They irritate the stomach, and therefore cause discomfort and citrus fruits. They should be excluded from the morning diet. If you want fruit, add to cereals.
It is harmful to have breakfast with instant foods. For example, oatmeal, which does not need to be boiled. It is better to replace bread with lavash, and reduce the amount of flour.
For lovers of bread - yeast-free bread, a small piece, for breakfast with cheese, with avocado.
The most harmful thing is not to have breakfast at all. If at 7 am a piece does not fit in your throat, eat at 9-10.
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Breakfast is a very important meal of the day. It should be rich in protein, complex carbohydrates, and fiber. From protein, cottage cheese or eggs (boiled, omelet, scrambled eggs) are ideal. Complex cereals - of course, cereals in all their variety, in milk or water, as well as whole grain bread. Fruit is ideal for fiber at this time of day.
It depends on what you do during the day and your taste preferences. For example, yesterday I was preparing firewood all day, 10 hours with a short tea break. What is shown on the splash screen would obviously not be enough. Therefore, for breakfast there were scrambled eggs and bacon, sweet tea and bread, energy was needed. If I went to court in the morning, a portion of oatmeal or a sandwich would be enough.