Breakfast is the most important meal of the day

No doubt about it, breakfast takes the top spot when it comes to ranking your meals by importance—the right morning meal can jump-start your brain and help slim you down, among other things. In fact, studies show that people who skip breakfast tend to be heavier than people who eat a healthy breakfast. So whether you’re too busy or just not hungry in the morning, we’ve found delicious ways to stop you from skipping your AM meal. Good morning to you!

If you need to stay full all morning

Greek yogurt is a powerhouse breakfast, packing up to 18 g of protein into just one 6-ounce container. Plus, one serving of plain can tally only 100 calories and 0 g of fat. Mix in some almonds and a fiber-rich fruit, like fresh pear, to round out the meal.

If you need something fast

Grab a bar, but not just any bar: Many are stuffed with sugar and fat. Try Kind fruit and nut bars, which have up to 10 g of protein and 5 g of fiber, plus antioxidants.

If the drive-thru is your only option

Avoid morning calorie sinkholes like muffins, bagels, and pancakes, and order a protein-packed egg sandwich instead. To save calories, hold the cheese.

If you’re never hungry ’til noon

If your body’s not used to having breakfast, ease yourself into it by sipping on a smoothie (we like Odwalla) throughout the morning to start your day with vitamins and nutrients. Also, curb late-night snacking, which can suppress your morning appetite.

If you need to fuel a workout

Carbs and protein are essential for repairing your muscles post sweat session. Kashi’s 7 Grain frozen waffles have 7 g of fiber and 4 g of protein per serving. Pair it with a protein-packed serving of peanut butter, some sliced bananas, and a glass of fat-free milk, and you’ll have a winning start.

If you’re trying to lose 10 pounds

Swap your morning cup o’ joe for a mug of green tea—research shows that it can rev your metabolism. As for your main meal: Fill up on two eggs any way you like ’em. Studies show that people who incorporated eggs instead of bagels into a reduced-calorie diet lost 65% more weight.

If heart health is your priority

Try a breakfast burrito chock-full of heart-friendly monounsaturated fats. Fill a whole wheat wrap with sliced avocado, scrambled eggs, and a splash of salsa.

If you need more fiber

Don’t settle for a cereal that offers fewer than 5 g of fiber per serving. Some varieties, such as Fiber One, contain as much as 14 g. To add even more fiber-filled food (and flavor), toss in some raspberries.

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