But your mom really meant it when she said breakfast is the most important meal of the day, especially when it comes to losing weight, says Amanda Baker Lemein, R.D.
Why? Because its best to front-load your caloric intake by eating more food in the first half of your day. This way, you have plenty of time to burn off some of those calories before hitting the hay (your metabolism slows down while you sleep). Skipping breakfast also ups your chances of snacking later in the day to make up for those missed morning calories.
So yeah, eating breakfast is important, but what you eat for breakfast matters too.For a breakfast to be sustaining and healthy it needs to be balanced with some protein, fat, and fiber, says Lemein. (Think: a veggie omelet with cheese, and a side of fruit or toast.)
Variety will also help you stick to a morning meal schedule (I can't be the only one who's ever gone to bed thinking of a new breakfast in the morning). It's awesome to experiment, but until you get the hang of your newfound taste for breakfast, here are 18 recipes to get you started.
Smoked Salmon Breakfast Flatbread
Salmon packs in protein and heart-healthy omega-3 fatty acids in this delicious take on lox bagels. Plus, the red onions that top the flatbread are high in Vitamin C as well as B Vitamins.
Per serving: 247 cal, 8 g fat, 28.5 g carbs, 15.5 g protein, 2 g fiber
Scrambled Tofu Breakfast Burrito
These vegan burritos pack a ton of flavor and are easy to take on the go. Plus, they're high in protein and fiber (Hi, kale!) to keep you full longer.
Per serving: 441 cal, 19.6 g fat, 53.5 g carbs, 16.5 g protein, 8 g fiber
Spicy Breakfast Fajitas with Eggs and Guacamole
These vegetarian fajitas are loaded with flavor and healthy fat from the avocado. The red peppers that fill these fajitas are also chock-full of Vitamin C to support your immune system.
Per serving: 227 cal, 13 g fat, 19 g carbs, 9.5 g protein, 4.5 g fiber
Chocolate Chia Overnight Oats
Cocoa powder is a great way to get a low-cal chocolate fix, especially when you combine it with filling Greek yogurt and chia seeds.
Per serving: 272 cal, 8 g fat, 48 g carbs, 11 g protein, 9 g fiber
Banana and Chocolate Chip Baked Oatmeal Cups
These baked oatmeal cups combine mashed banana with rolled oats and a few yummy spices to warm up your morning. The chocolate chips are optional, obviously...but you know you want to leave em in.
Per serving: 202 cal, 13 g fat, 25 g carbs, 4 g protein, 6 g fiber
Oatmeal Blueberry Yogurt Pancakes
Making these pancakesusing rolled oats and protein-rich Greek yogurtcouldn't be easier: throw all the ingredients in a blender, then pour. Toss in a handful of ripe blueberries and youll be leaving your blender out on your counter for another batch tomorrow morning, too.
Per serving: 208 cal, 3.8 g fat, 30 g carbs, 13.6 g protein, 3.3 g fiber
Breakfast Baked Sweet Potatoes
Baked sweet potatoes? For breakfast? By the time you bake up these sweet potatoes and top them with almond butter, banana slices, and chia seeds, you might never go back to eggs and toast again.
Per serving: 273 cal, 9.4 g fat, 44.7 g carbs, 7.7 g protein, 9.4 g fiber
Breakfast Acorn Squash
Squash isn't only reserved for boring Thanksgiving side dishes. Use acorn squash for breakfast by slicing one in half, baking until tender, then stuffing it with tasty (breakfast-y) items like Greek yogurt, pecans, and cinnamon.
Per serving: 255 cal, 7.5 g fat, 37 g carbs, 14 g protein, 4.3 g fiber
Spinach Goat Cheese Quiche with Sweet Potato Crust
If you dont have time to cook a veggie omelet every morning, a quiche is a great make-ahead way to fill up on protein and fiber. With a sweet potato crust and savory veggies mixed with goat cheese, you can make this quiche once and slice it up for a healthy breakfast all week. Meal prep, anyone?
Per serving: 143 cal, 11.3 g fat, 25 g carbs, 10.5 g protein, 2.3 g fiber
Rainbow Cottage Cheese Breakfast Bowls
Taste the rainbow with this beautiful breakfast bowl packed with protein-rich cottage cheese and fiber-loaded fresh fruit. Sprinkle on a handful of granola and chia seeds, and youve got a breakfast thats colorful and well-rounded.
Per serving: 387 cal, 9 g fat, 60 g carbs, 21 g protein, 11 g fiber
5-Ingredient Peanut Butter Energy Bites
Everyone needs a little energy boost in the a.m. Pair one or two of these energy bitesloaded with healthy fats and proteinwith a serving of plain Greek yogurt and youll have no problem being a boss all the way until lunchtime.
Per serving: 229 cal, 16 g fat, 19 g carbs, 7 g protein, 4 g fiber
Healthy Whole Wheat Chocolate Chip Pancakes
Made with whole wheat and flaxseed, these chocolate chip pancakes will satisfy your sweet tooth and your appetite. Add a little fruit on the side and its two thumbs up for guilt-free indulging, right?
Per serving: 121 cal, 3 g fat, 18 g carbs, 7 g protein, 3 g fiber
Greek Yogurt Waffles
Leggo your Eggos and whip up a batch of these super-filling waffles, which swap the usual oil for protein-packed Greek yogurt. Pile on some fresh berries for a fiber-boost. Oh, and heres another tip: Dont skip the cornstarch in these, since thats what makes them crispy, not soggy.
Per serving: 286 cal, 3 g fat, 52 g carbs, 10 g protein, 1 g fiber
Very Berry Spinach Smoothie
If you prefer to drink your meals instead of eating them with a fork and spoon, this healthy breakfast recipe is for you. You get loads of fiber and vitamins from the spinach and berries, plus protein from Greek yogurt.
Per serving: 141 cal, 2 g fat, 29 g carbs, 6 g protein, 6 g fiber
Savory Oatmeal with Fried Egg
Isnt oatmeal is supposed to be sweet? Not always. Youll be singing the praises of savory oatmeal after one cheesy bite of this recipe, which combines heart-healthy steel cut oats with diced red peppers and a runny-yolk fried egg. Try it and thank me later.
Per serving: 262 cal, 16 g fat, 18 g carbs, 13 g protein, 3 g fiber
Grown-Up PB&J Toast
Admit it: You still secretly love PB & J, right? Whip up this grown-up version of the lunchbox classic for a hearty and healthy breakfast toast that will make all the cool kids in your office super jealous.
Per serving: 404 cal, 13 g fat, 64 g carbs, 12 g protein, 9.5 g fiber
Citrus and Honey Power Breakfast
Its not always easy to find flavorful fruit at the grocery store in the winter, but this breakfast bowl capitalizes on cold-weather favorites like grapefruit and blood orange to give you a breakfast sky high in protein and fiber. Plus, if its winter you need the vitamin C, so power up.
Per serving: 343 cal, 12 g fat, 53 g carbs, 11 g protein, 6 g fiber
Breakfast Tostadas
Heck yes, you can eat Mexican food for breakfast. Warm up your broiler, scramble some eggs, and mash some black beans to assemble this yummy and satisfying morning tostada. Did I mention it's topped with cheese and bacon?
Per serving: 327 cal, 17 g fat, 28 g carbs, 16 g protein, 6 g fiber
Apple Cinnamon Peanut Butter Breakfast Toast
Choosing a sprouted grain bread for this breakfast toast means that its a super smart pick, especially once you top it with healthy fats (peanut butter and nuts) and fiber-high fruit (a juicy apple). Now you have one more way to use up those farm-fresh orchard apples every fall.
Per serving: 386 cal, 21 g fat, 43 g carbs, 10 g protein, 6 g fiber
Strawberries and Cream Overnight Oats
Remember those strawberries and cream instant oatmeal pouches from your childhood? This recipe is kind of like that, only way healthier. Combine vanilla protein powder with rolled oats, Greek yogurt, and unsweetened almond milk before going to bed, then wake up to a ready-made breakfast just begging for a handful of fresh strawberries.
Per serving: 347 cal, 8 g fat, 56 g carbs, 15 g protein, 6.5 g fiber
Healthier Carrot Cake Muffins
You know youve called carrot cake a health food before (because carrots), but its not even a stretch with these muffins. Theres loads of shredded veg and heart-healthy walnuts, plus an applesauce/Greek yogurt combo that reduces the amount of oil you need. Pair with some fresh fruit for a fiber boost.
Per serving: 216 cal, 12 g fat, 24 g carbs, 4 g protein, 1 g fiber