I usually work out at night but want to change my sleeping schedule around as I don't like staying up till 3am anymore. I would rather workout in the mornings. So my question is how long do I have to wait after a meal in order to allow my body to assimilate the nutrients ingested so I have some energy on tap and don't feel lethargic during my workout?

If my first meal is, let's say:

3/4 cup oatmeal
C: 40g P: 7.5g F: 4.5g

80g apple (with the oatmeal)
C: 11g P: 0g F: 0g

3/4 cup egg whites, 1 whole large egg
C: 0g P: 25g F: 5g

35g ON pro complex whey
C: 2g P: 30g F: 0g

Total C: 53g P: 62.5g F: 9.5g

That's around 550 kcal for breakfast.. Now how long do I have to wait for the nutrients (mainly carbs) from this meal to be assimilated so I can get a decent workout in?

Or should I wait a couple of hours and eat again, and then wait an hour and hit the gym after 2 solid meals?