Here are the rules I have for phase 3 breakfast -

Grains - no more than 30 g of carbs
Fruits - no more than 20 g carbs
Protein - at least 25 g, more is better
Dairy - no more than 120 calories
Fats - no more than 15 g total
You should end up with a total of 400 - 500 calories

I have gone over slightly on fats a couple of days, but seems to be working - sometimes it's just an issue of having 2% yogurt vs FF on hand or thick cut bacon vs the regular stuff. I also generally avoid fat free products because I don't like the stuff they add in the processing to get them that way