Oh Give Me a Heartey Breakfast

Breakfast never been a hard meal for me. But the hardest part is what to eat.
I been told go heavy on the protein so you can have all sort of energy. Then your told to eat whole grains. I never had it explain why someone may want to do the whole grain thing for breakfast.
So what is dieter to do?
This morning I ate one egg over easy, 3 piece of link pork sausage and hash brown potatoes. Cover the protein well but I need to say “with a lot of fat calories”