You should eat what you know is good for you and from there what gives you energy to practice. I would definitely read up on nutrition (maybe check out /r/nutrition to find some resources). Do not try and restrict your caloric intake by cutting down/out breakfast. First, for about the first two hours you wake up your metabolism is highest. Second, it is much harder to start off the day hungry and with out energy that to cut back later in the day a little bit. It sounds like you have a pretty good idea of breakfast so far. Go for some healthy carbs in the morning like whole grains, potatoes, and fruits (bananas are great in the morning) - hopefully that will give you some energy. Oatmeal is awesome but can be tricky because some of the packets can come with a lot of sugar, I would just go for regular oatmeal and add in some fruit if it's bland. Make sure to get some protein in your breakfast as well, peanut butter, yogurt (watch out for the yogerts with 25 or 30 grams of sugar), eggs (for the sake of your long term health and weight loss do NOT eat the yokes) and even something like tofu are all great options. For morning practices pretty much everyone I know likes to have a light breakfast like a banana and/or a granola bar before and then eat the bigger breakfast after. Beyond that rowing isn't that much different than anything else, eat lots of different fruits and vegetables, get enough protein (avoid unhealthy meats) and drink lots of water. If you want to lose weight, calculate how many calories you burn a day and then try eat something like 200 less.