Coffee with creamer, two fried eggs, two ounces of lean ham, two slices of whole wheat toast, 1/2 cup of beans, and a 5.3 oz cup of fat free Greek yogurt. Total is about 750 calories - 46% from carbs, 28% from fats, 26% from protein - and 12 grams of fiber.
This is one of our half a dozen "standard" breakfasts. On average I end each day at right around 2000 calories - 50% from carbs, <30% from fat, 100+ grams of protein and 30+ grams of fiber. My weight has been constant, plus or minus a pound or two, for over seven months with a BMI <25.