Like I said before, everyone has different nutritional needs. This breakfast ritual is just what I eat to hit a lot of mine. I put all of these things on a serving tray so that I can carry it with me wherever I need to go until I have finished: *One quart of water (which knocks off 1/4 of my daily water intake goal) *One container of light greek yogurt (I slather it as the topping on my waffles) *Two Squares of my healthy protein waffles (made with whole grains, avocado oil, & chia seeds) *One 11.5 Oz Fairlife Nutrition Plan Protein Shake (here’s the link on Amazon, though I suggest getting them at Costco to save money.) Then, I add my daily supplements to the tray (just what my personal body needs to function properly, your needs may be entirely different): *A quality multi-vitamin *A high quality Iron/Folate Supplement (I struggled with Anemia and Folate deficiency related weakness and even depression for years until I discovered this particular supplement and added it to my routine…healthy body= healthy mind). *Vitamin C (improves Iron absorption) * A Probiotic (it’s the "good" bacteria I need for a healthy gut, a healthy gut makes me more able to absorb nutrients) *My morning “cup of nasty”, which is two scoops of Collagen Peptides (get it at Costco, or on Amazon here), mixed with one Tablespoon of Hemp Seed Oil, then mixed with about a 1/2 cup of warm water…you can read why I take that here. And that is my breakfast ritual…I force myself to sit and eat it and it puts me in a much healthier position for the rest of my day. I don’t have time to make my protein waffles everyday, so on the weekends I do a "high protein breakfast meal prep" and make a batch (they freeze well and can easily be microwaved or put in a toaster), which lasts me all week long…which I don’t know about you, but during the busy work week I need my high protein breakfast quick and easy. My ritual is a high protein breakfast without protein powder (I don't consider collagen peptides a protein powder, though some probably do), and I don't have to sit there and make a full meal every morning...which in my fitness book is win/win. I save the fancier meals for when I have time on the weekends.