Whole wheat sandwich: two slices of whole wheat bread, two slices of ham, two or four slices of lettuce, a fried egg, a box of yogurt.

One slice of bread spread with salad dressing (I use yogurt instead, low calorie, healthy) as the base, stacked with lettuce, ham, fried egg, lettuce, ham (I use a staggered order); then covered with a slice of whole wheat bread spread with yogurt. Then slice diagonally across, and the perfect breakfast is ready, with all the needed nutrients in place.

Only the eggs and ham need to be fried, with less oil. If it's not too much trouble, you can cut two more slices of tomato and sandwich them in. If the pursuit of beauty, you can cut off the side of the bread, but I'm lazy, anyway, it is eaten by themselves, healthy and delicious is good.