Just a quick post to illustrate what a good breakfast can look like:
What you see above is eight egg whites scrambled with some pepper and other herbs, some leftover dirty rice from last night’s dinner and a few blackberries. Lots of protein, some good carbs and some micronutrients from the berries to top things off. (Generally speaking, the darker the fruit the more it has in the way of antioxidants and so on. Blackberries are great for that—they have a class of antioxidants called anthocyanins that, in addition to a host of other benefits, can help reduce inflammation. And that translates into healthier tendons.)
Depending on your goals, you might want to add a little more protein to the meal. An egg white has about three grams of protein, so eight of them comes out to 24 grams total. I personally like to get at least 30g of protein in each of my five meals, so I’d probably add half a scoop of a veggie protein powder (10g) to make sure I’m covered.