HE's one or 2 As and 2 B's.
Our c days aim for at least 7 different super speeds a day. As you have to do 2/3 super frees breakfast would be either fruit and say wholemeal toast using HEs or maybe omelette with loads of veg in there?
Also you need to count the higher syn value so if something is 4 on EE and red but 10 on green it's 10 syns.
Good luck with it - I lasted 2 days on SE lol x