Experts aren’t pulling your leg when they stress that breakfast is the most important meal of your day. What do you need most to get you through any morning or afternoon? Energy, focus and mental clarity. We’re sorry to tell you, but an espresso shot just won’t do.

Why Spend Time on Breakfast?

If you’re rolling your eyes at another article on breakfast, maybe the info just hasn’t stuck yet. Have you ever tried to drive a car with a low gas tank, or depleted oil? Yikes – that’s definitely not a recipe for smooth sailing. Well in this case, your body is your car.

Without breakfast, your body will start the 12-hour drive running on empty. You may not notice much of a difference at first, but you will later on when it matters most — we promise. The benefits of breakfast extend far beyond keeping you full. They include:

• A steady decrease in appetite and hunger throughout the day
• Better mental performance in memory and concentration
• Sustained physical, mental energy to keep you from slowing down
• Controlled blood sugar levels and easier weight management

Power-packed Breakfast Ideas

We know you’re on-the-go, but breakfast isn’t something to sacrifice. Rather than a Venti-size latte or a quick bowl of frosted flakes, try these healthful breakfast suggestions:

• Breakfast Egg Muffins – Full of protein; easy to make ahead and store. Make them with eggs, low-fat cheese and chopped veggies of your choice. (Source: Dinner at the Zoo)
• Berry and Yogurt Smoothie – Packed with probiotics, protein and antioxidants. Make them ahead and drink them on your way to work! (Source: Chef Savvy)!
• Quinoa Fruit Salad – Filled with fresh fruit of your choice; packed with fiber for satiety. Make them many times and incorporate different fruits. (Source: The Recipe Critic)
• Avocado Toast with Egg – Ahh… a classic. Load-up with protein, healthy fats and fiber using whole grain toast. Customize with other toppings. (Source: Simple Green Moms)
• Collard Green Breakfast Burrito – Skip the carbs from a traditional tortilla shell and build your own burrito with eggs, veggies, bacon and salsa. (Source: Food Network)

Traditional Recipe Alternatives

What about the pancakes, waffles and oatmeal? If you think you have to skimp on your favorite breakfast foods, think again. All you need is a new approach to your favorite a.m. dishes.

• Replace traditional flour with almond, coconut or tapioca flour
• Use fruit as a sweet-tasting base, or natural sugar substitutes
• Make your own oats vs instant oat-based meals for less added sugar
• Make your own granola with whole oats and dried fruit
• Replace tortillas, bread with leafy greens or low-carb wraps
• Opt for natural peanut, almond better vs ultra-processed nut butters

For more info on breakfast as a crucial part to any day, please CLICK HERE.