What is a good meal to have for breakfast that will give me a good start for the day?

Balanced... Good balanced meal with adequate protein. Protein will help keep you satisfied, and prevent quick return of hunger. Some carb is good to help fuel brain, and fat is necessary, but not excessive. I like a small omelet made from egg whites + one egg for a little yolk (fat), with whole grain toast, maybe a little fruit. About 400-500 cal. Quick stuff (donuts, pastries etc) will have you craving more.