I start my day with one cup (before being cooked) of oats cooked and about 3 TBS of almond peanut butter, about 5 oz ground turkey, and 3oz egg whites, and a cup of 2% milk.... I wouldn't season the Turkey with any salt as its sodium content is pretty noticeable without it. I add a little cheese on top and some hot sauce. This is my "unhealthiest" meal of the day as it is the start I can get away with the milk and peanut butter and cheese.