[Cynic]

Two whole eggs.
1/2-1cp egg whites.
About 1/2 cp 1/2 and 1/2.

Whip it all up in a bowl.

3-4oz lean ham, diced.
1/4-1/2cp shredded cheese.

NOTE: All of this is full-fat.

Start cooking up the scrambled eggs, add the ham and cheese.

Now, the oats:

3oz of your favorite fruit or berry. Make sure it's softened or thawed.
1 1/4- 1 1/3 cp milk, skim.

Put fruit and enough milk in blender to cover about 2/3-3/4 of fruit.

Puree

Pour into sauce pan, use remaining milk to wash out blender into the sauce pan.

Boil up your oat according to directions.

This breakfast will definitely carry you along and since it's 1/3 of what most amatuers need to build muscle, it's a safe bet.

Oh, add some green and red peppers and onions to the eggs for some vegetable.

I don't really measure so much anymore, so the measures above are estimates from when I used to measure.