Breakfast is the most important meal of the day. you wake up, still sleepy and tired,  hungry for carbohydrates and proteins. You need to get wheat bran and walnuts.  This setup, contaminated together in ratio 4:1 is the best meal you can get for your body. For people who are trying to lose weight, 50g of this, is enough. If you want to build some muscles too, it would be good if you add 2-3 eggs and around of 70-80g of tuna fish ( 1/2 of can ). You can see it has a lot of fat, but this fat is great for your body and will help you stay in shape. You can see it has a lot of fat, but this fat is great for your body and will help you stay in shape. The nutritional benefits of wheat bran are mainly undisputed. For a time, it was thought that it might fight cancer, but this remains largely unproven. However, a cup (58 g) of wheat bran does offer significant nutritional pluses. One cup contains 99% of the US recommended daily allowance (RDA) of fiber, nine grams of protein, and 34% of the RDA for iron. It is also high in protein, magnesium, manganese, niacin, phosphorus, zinc and vitamin B6, and is low in fat, with no cholesterol, and no sugar or sodium.All of this is gained for a measly 60 calories. This makes wheat bran an outstanding nutritional supplement for nearly any diet.  While walnuts provides you with cardiovascular benefits ( decreased total cholesterol; increased omega-3 fatty acids in red blood cells, ),  helps reduce problems in metabolic syndrome, anti-cancer benefits and other health benefits.

WHEAT BRAN in 58g
Calories 125
Calories from Fat 22
Total Fat 2.5g
Total Carbohydrates 37.4g
Dietary Fiber 24.8g
Sugars 0.2g
Protein 9.0g

WALNUTS in 28g.
Calories 183
Calories from Fat 164
Total Fat 18.3g
Total Carbohydrates 3.8g
Dietary Fiber 1.9g
Sugars 0.7g
Protein 4.3g

You can see, that it has a lot of fat. This fat is great for your body. It has omega-3 and such. You need this in order to get your body into great shape.

Amount Per around one egg ( 46g)
Calories 90
Calories from Fat 63
Total Fat 7.0g
Total Carbohydrates 0.4g
Protein 6.3g

Do not overdose eggs during week. Consume not more than 8-10 per week.

Caned tuna, in water.
Amount Per Serving around 150g
Calories 179
Calories from Fat 11
Total Fat 1.3g
Total Carbohydrates 0.0g
Protein 39.3g

Fish has always been a great diet food. It can also help you lower blood pressure and cholesterol.
Scientists have found that the key health benefit in tuna comes from omega-3 fatty acids. This promotes overall health in several ways.
It lowers the risk of heart disease.
It eases arthritic pain.
It decreases complications in asthma.

Fish is commonly regarded as brain food and is a great source of nutrition for young children.
Tuna is especially high in omega-3. Canned tuna is not only rich in omega-3 but high in protein as well. In fact, tuna is such a healthy food that the American Heart Association recommends consuming at least two servings a day. You need not limit yourself to tuna alone. You could incorporate other types of fish as well.

So, for perfect breakfast, you take 50g of ( 4:1 ratio ) mixed wheat bran and walnuts pour it with water, not MILK, and 2-3 eggs or half can of tuna fish. If you want to gain mass, take about 100g of mixed bran and walnuts plus eggs or fish. And thats it.