The 'when' and 'how much' were easy. I would split my meals up such that I was eating 6 times a day. This, by itself, dictated that the portions would be smaller. I'll be honest, 6 times a day isn't always practical, and I wish I could be more religious about it...but I live in the real world!
'What' was a bit more challenging. You are probably aware of the generally accepted fact that if you want to build muscle, your body needs protein. No problem, I eat lots of protein for snacks, meals, and supplements. Breakfast presents a challenge, however.
If you eat eggs every day, then there's no problem. For me, however, a little variety is always nice. Plus, I don't always have time to prepare a cooked breakfast. Check the breakfast aisle in your grocery store, and look for high protein options. There aren't many.
Enter Kashi! Their 'GOLEAN' line of cold cereals offers a ton of protein, while keeping it healthy with whole grains, low fat, and relatively low sugar content. Add milk, and you have a VERY high protein breakfast.
My personal opinion...'GOLEAN' is the healthiest option, 'GOLEAN Crisp' is the best tasting, and I never much cared for 'GOLEAN Crunch'. Try them, I think you'll discover a tasty, healthy breakfast alternative!