This is what I eat for breakfast. Usually it's a bit more, but I'm on portion control for a couple of weeks before a friend's wedding. I set the microwave on fire this morning cooking sweet potato. I have never, ever done that before. We got a new microwave a while back and I think I am still getting used to the awesome cooking power it contains. It scared the hell out of me. I haven't had such an adrenaline rush in a long time.
Here is 14g protein (chicken breast), 18g carbs (tomato and carrot) and 3g fat (avocado). Fits on a bread and butter plate.