6 egg whites with a tablespoon of grated parmesan/romano cheese, two pieces of turkey bacon and a half grapefruit. I buy my eggs 5 dz at a time to save $$.

BUT, and this is a biggy. I work graveyard. I have for years. So my schedule is going to be way off from the normal. I get off at 5:00am. I eat this breakfast at 4:00 am and work out at 5:30. After my time in the gym I go home and do 30 minutes of cardio followed by a protein shake. I usually run some errands then hit the sack. My normal meals are done at 3 hour intervals before and during work. I am technically getting 4 meals a day. Most people consume more but I find this works for me. I'm able to make gains and I rarely get sick, my last cold being very early this year. I also keep a VERY detailed log which I highly recommend if you're serious.