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This probably depends on a person’s specific macro goals but my ideal balanced breakfast is this: Avocado toast with an egg, chicken sausage, and berries
You get carbs from the avocado toast and berries, fiber from the avocado & berries, fat from the avocado and egg, and protein from the chicken sausage and egg
On my higher protein days I have a 3 egg omelet with some sauteed spinach, roasted peppers, and some fat free feta cheese and I have 2 homemade chicken sasuages and some sweet potato home fries. I usually have this when I’m done with my workout and break my fast for the day. the total calories in this are about 650 calories.
Every other day I usually eat some oatmeal with almond butter, swerve sweetener, cinnamon, and bananas and I like to eat berries separately.
I only eat really two meals and a snack a day so I like my breakfast to be large to satiate me throughout the day.
Hey there, I’ll chime-in.
My current breakfast, which I think is pretty healthy, is the following oatmeal:
If I’m not doing this, and want something smaller/quicker I’ll typically do:
I also enjoy making a breakfast casserole on the weekend with the following ingredients and eating it throughout the week, super easy, pretty high protein. Pair with fruit for a little added nutrition & extra carbs. I used to add cubed bread to this recipe as well but recently stopped doing that:
Oatmeal or whole grain cereal with choice of milk or non dairy options. Add blueberries. Then mid morning have a piece of fruit or if your sweet tooth kicks eat fruit earlier.
On the go I like a Green Goddess drink or make a protein drink.
The most nutritionally balanced breakfast is a variety of breakfasts. It is also important to consider any intolerances, preferences, dislikes, etc.
Once you’ve figured that out, you need to find the foods within the above that will move you towards your goals. Since you said lose weight, I would suggest figuring out your calorie and protein targets for the day. I like to aim for 8-12 calories per Lb of bodyweight and 1 gram of protein per lb of target bodyweight, up to about 1 gram per Lb of current bodyweight, depending on what’s more realistic and achievable for daily consumption.
If you want to lose weight you’re going to want to go low-carb. I’d suggest doing more research on how fat is gained/ lost before deciding on your routine. I recommend The Diabetes Code by Jason Fung.
If you just want a breakfast that has all three of fats, carbs, and protein, the possibilities are endless.
Rather than aiming for “balance” only, though, it’s probably worthwhile to learn more about a) what will be effective toward your goal and b) what the drawbacks of the most effective method are, and then go with a slightly more balanced (though still targeted and specific) diet to avoid new health issues.