* 2 or 3 eggs (soft yolks): High-quality complete protein + choline + fat-soluble vitamins. Soft/runny yolks preserve more of the nutrients that get damaged by high heat and keep the meal easier to digest for many people.
* Banana: Fast carbs + potassium for quick energy and muscle/nerve function. Easy on the stomach.
* 500 ml mineral water + electrolytes: Rehydration after overnight fasting is underrated. Adding a bit of sodium, potassium, and magnesium helps more than plain water for a lot of people.
* High-quality multivitamin: Fills gaps, especially if the rest of the day’s food isn’t perfect.