So personally I start off my day
with oat meal mixed
with almond meal, and blueberries. For good portions think of a dinner plate, cut it in half and have half of it filled with veggies, 1/4 filled with lean meat (or other good proteins), 1/4 filled with whole grains. You need 2-3 fruits, 1-2 liters of water, lots of fiber, low fat dairy, and healthy fats (avocados, coconut milk, low fat dairy, Salmon, and other oily fishes- usually fat is fine if you're eating).