1/3 cup whey protein powder with 10 fl oz skim milk, almonds, and an orange makes a good breakfast with like 40g of protein. Its about a 30-30-40 ratio, of fat protein carbs.
Egg, ham, and cheese english muffins are good protein and fat too, If you feel like cooking.
It's lack of faith that makes people afraid of meeting challenges, and I believed in myself. ~Muhammad Ali
You must have long-range goals to keep you from being frustrated by short-range failures. ~Charles C. Noble
July 6th 2010: 225 lbs, 24% body fat
Nov 30th 2010: 181 lbs, 12% body fat
Dec 28th 2010: 177 lbs, 11% bf
Total weight loss 48 lbs.