Fruit platter - apples, orange, tangerine, khaki. Amaranth muesli mixed with oat flakes and rice milk. Keeps you full until noon, thanks to the countless fiber in the fruits. Provides plenty of carbohydrates for the first session of the day, plus enough protein from the oatmeal and rice milk, and is also wheat and lactose-free.
As a non-athlete, I would only eat half as much muesli, because then you don't need by far as many carbohydrates.
skin in!
krelli