You’ve heard the saying, “Breakfast is the most important meal of the day” too many times to count, but it bears repeating. Why is breakfast so important? By the time you rise and shine, your energy stores may have been depleted by up to 80 percent overnight, and your body needs to refuel in order to get you through the day.

Some people skip meals in order to try to lose weight, and sadly, breakfast is usually the first meal to get cast aside. However, this ends up backfiring because your body starts to burns fewer calories to conserve energy if you go too long without food. In fact, research has shown that people who skip breakfast are actually five times more prone to be obese than people who eat breakfast every day.

Additionally, eating a healthy breakfast helps you set the tone for an entire day of healthy habits. If you start your day with a well-balanced meal, you’re more likely to make smart food choices for lunch, dinner, and any snacks you have in between. Plus, eating breakfast gives you a boost of energy. You want to jump-start your day with a combination of fiber (from complex carbs), protein, and healthy fats.

Egg and Veggie Whole-Grain Wrap

Eggs are not the enemy, people! These mighty morsels of energy-boosting nutrients, including protein, vitamin D, and brain-boosting choline, deserve a spot on your breakfast plate. Protein-rich foods like eggs release energy at a consistent rate for several hours.

A recent study published in the International Journal of Obesity discovered that participants who ate eggs at breakfast lost 65 percent more weight than those who ate carb-laden meals with the same number of calories. Pair eggs with sliced colorful veggies (full of water to keep you from becoming dehydrated, which causes fatigue) and pack them between two slices of hearty, whole-grain bread or roll them up into a whole-grain tortilla or wrap.

Peanut Butter & Banana Pancakes

Bananas — particularly those that are still slightly green — are one of the most concentrated providers of resistant starch, which keeps you feeling fuller for a longer period of time, thus providing you with sustained energy. Bananas also provide a hefty dose of potassium, an important electrolyte many Americans fall short on. Slice bananas and place on whole-grain toast or a whole-grain pancake spread with peanut butter. Whole-grains are rich in B vitamins, which play a vital role in your metabolism. Peanut butter (or almond butter if you’re allergic to peanuts) provides you with beneficial plant protein and heart-healthy monounsaturated fat.

Oatmeal

Oats are a perfect breakfast fuel — they’re loaded with beta-glucan, which is a kind of soluble fiber that can lower your cholesterol and bolster your heart health if you consume it on a regular basis. Beta-glucan also helps stabilize your blood sugar levels, preventing those spikes and drops that can significantly increase your appetite and leave you feeling drained. Add some chopped nuts or seeds for a boost of protein, healthy fats, and additional fiber — all for slow-release energy.

A word to the wise: skip the flavored oatmeal packets — these are loaded with extra sugar, and surprisingly, a lot of sodium. And even if they’re fruit-flavored, they contain very little — if any — actual fruit. Add your own chopped fresh, frozen, or dried fruit for a little natural sweetness plus filling fiber.

Mini Frittata

Again, egg-cellent eggs are the shining star here, but frittatas are also a great vehicle for adding filling veggies into your breakfast routine. And, unlike a quiche, a frittata does not have a heavy, slumber-inducing, fatty crust. The protein from the egg and the fiber and water from the veggies are quite the dynamic duo for an energy-lasting morning meal.

Salmon & Cream Cheese Bites

Salmon has some the most concentrated amounts of brain-boosting omega-3 fats, which help you focus, concentrate, and remain energized for hours. Place slices of smoked salmon on top of whole-grain crackers or toast and top with some reduced-fat cream cheese to keep you going all day like the Energizer Bunny.

Whole-Wheat Muffin & Greek Yogurt

Yogurt is a quick, easy, go-to breakfast staple you should add to your energy-boosting breakfast repertoire. Greek yogurt packs a potent punch of protein (twice the protein of regular yogurt), which will keep you fuller longer and provide long-lasting energy. Additionally, calcium is integral for muscle contraction and relaxation, and not having enough calcium available to your muscle fibers can cause fatigue. Ever experience random muscle cramps? You might be falling short on calcium intake. Pair plain, unsweetened yogurt with some diced fruit and a whole-grain muffin for energy-promoting breakfast.

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