End the skimpy breakfast madness! Too many people undereat in the morning and as a result end up overeating in the evening. What you eat for breakfast sets the tone for the whole day. Be sure to always include protein at breakfast, and I always recommend 20-25 grams to kick off your day.

Prep-Ahead Ideas

This strategy saves a TON of time, which is why you’re in this predicament to begin with. Pre-prep is a must!

Spend time Sunday setting up several days’ worth of breakfast.

GO MINI: Use a muffin tin to prepare mini egg frittatas, and eat two per morning. If you make 10 muffins, that’ll get you through the busy work week.

READY, SET, BLEND! Prepare your smoothie the night before. Load your blender container with everything you need and store it overnight in the refrigerator. In the morning, add ice and blend. Your breakfast will be ready in two minutes or less.

Give this smoothie a try for a big boost of probiotics for gut health and protein for lasting energy.

Probiotic Brew

Blend two kiwi fruit

2/3 cup plain yogurt

1/4 cup coconut milk

Ice

No room for the blender container in your fridge? No prob! Here’s the back up plan:

BAG SMOOTHIES: Grab plastic baggies and put 1 cup berries, half a banana, ½ tablespoon chia seeds and 1 tablespoon flaxseed into each. Stash them in the freezer; when your alarm goes off, toss one serving into the blender with ice, milk and 1 tablespoon your favorite nut butter. Voilà!

Make it in your sleep: Mix a big batch of overnight oats or chia pudding. Both are yummy, nutrient-rich breakfast bowl. You prep-ahead and they “cook” while you sleep!

5-Minute Meal

No chance to make ahead? These eats can be ready in a flash.

GO GREEK: Scoop 1 cup of plain Greek yogurt (20+ grams of protein) into a bowl, and stir in cinnamon, chia seeds, and some berries for additional nutrition power. This high-protein & low sugar breakfast will give you long-lasting energy throughout your morning. Purchase the individual plain Greek yogurt cartons for a really fast choice.

PICK NUT BUTTER: Sunflower seed butter or cashew butter are a tasty protein source, perfect on an apple or spread on toast. Even the good ‘ol celery & peanut butter is a delicious start to the day. In a real hurry? Make a peanut butter wrap using a tortilla.

EGGS! My standard go-to is frying two eggs, which takes 5 minutes max. Add some cheese and you’ve met the 20 grams of protein breakfast goal. If you have extra time, toss in some spinach and mushrooms and your energy levels will be sky high all morning.

Get-Out-The-Door Hacks

When making (and sitting and eating) breakfast at home is absolutely not happening, try these on-the-go options.

STOCK UP AT YOUR DESTINATION: Keep nut butter, raw nuts, and plain oatmeal packets in a desk drawer. Have an office fridge? Stash Greek yogurts and hard-boiled eggs.

SWING BY THE SUPERMARKET: Don’t forget you can stop by a grocery store or market and only buy a banana and yogurt. You actually have more control over how you’re fueling your body than when you’re limited to menu items at a drive-through. You’ll likely feel less sluggish avoiding the latter option.

MAKE A COFFEE SHOP PIT STOP: But order a healthy item you would prepare in your own kitchen, like a feta and egg white wrap or a box of apple slices, nuts and cheese. Most coffee shops also have protein bars and yogurt parfait options.

Cheers to feeling good every morning from this day forward!

Kelly Harrington, MS, RDN

Registered Dietitian Nutritionist for Live Superfoods