Thanks for your query. It is always essential to have a good breakfast to kick start your day. Never skip breakfast. Breakfast can include cereals, bread and eggs, milk, a bowl of fruits.Eggs are excellent sources of proteins
and nutrients. Try and use eggs along with wholemeal bread. Also other alternatives like oats, ragi are also good for you.Include lots of veggies as this will help you sustain energy through out the day.Oatmeal, tofu, broken wheat upma are also very good options. Mastrubation will help in relieving your stress
and sexual tension
Hope this helps.