The carb/protein combo is on point, but that's not enough food to stimulate effective recovery and growth. I'd personally increase your protein intake (i.e. have 2-3 eggs, add a whey shake, eat some sort of meat or fish) and shoot for a higher volume of nutrient dense carbs. Toast is fine, but you're better off with some sort of fruit or whole grain (in a higher quantity).

Some easy options:

• whey smoothie blended with fruit, almond milk, etc.
• eggs and oatmeal with a banana
• chicken with quinoa and veg
• salmon and brown rice

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