Breakfast is often touted as the most important meal of the day, but deciding what to eat in the morning can be a challenge, especially if you’re trying to eat healthily and stay full until lunch. Starting your day with a nutritious breakfast can set the tone for your entire day, providing you with the energy and focus you need to tackle your daily tasks. Here are some delicious and satisfying breakfast ideas that will keep you full and nourished for hours:

First and foremost, let’s talk about the importance of protein and healthy fats. Including adequate amounts of protein and healthy fats in your breakfast can help you stay full and satisfied until lunch. Try incorporating foods such as eggs, Greek yogurt, nut butters, seeds, and avocados into your morning meal. For example, scramble some eggs with vegetables, or spread peanut butter on whole-wheat toast. If you’re looking for a dairy option, Greek yogurt is a great source of protein and can be topped with nuts and berries for a filling and delicious breakfast.

Oatmeal is a breakfast staple that can be both nutritious and filling. Opt for rolled or steel-cut oats, which are less processed than instant oats and provide more fiber and nutrients. To make your oatmeal even more satisfying, add some protein and healthy fats, such as chopped nuts, nut butter, or ground flaxseeds. Top it off with fresh or dried fruit for a touch of natural sweetness.

If you’re short on time in the morning, overnight oats are a convenient option. Simply combine oats with your choice of milk and add-ins, such as yogurt, nuts, or seeds, and let them soak in the refrigerator overnight. In the morning, you’ll have a creamy, delicious breakfast ready to go.

Smoothies are an excellent way to pack a lot of nutrition into a single meal, and they’re perfect for those who prefer a lighter breakfast. Blend together your favorite fruits and vegetables, and be sure to include a source of protein, such as Greek yogurt, silken tofu, or a scoop of protein powder. For extra staying power, add healthy fats like avocado, nut butter, or chia seeds.

Another great breakfast option that often goes unnoticed is leftovers! Don’t be afraid to enjoy a hearty dinner meal for breakfast. Leftover vegetables, lean proteins, and whole grains can be a delicious and satisfying way to start your day. This option is especially handy when you’re short on time or don’t feel like cooking in the morning.

If you’re a fan of savory breakfasts, there are plenty of healthy options to choose from. Try a vegetable frittata, which can be made ahead of time and reheated in the morning. You can also wrap up ingredients like eggs, spinach, and feta cheese in a whole-wheat tortilla for a breakfast burrito that’s both tasty and filling.

Lastly, don’t forget to stay hydrated. Drinking a glass or two of water in the morning can help wake up your body and get your digestive system going. It’s also a good idea to include water-rich foods in your breakfast, such as cucumbers, tomatoes, and melons, which can help you stay hydrated and full.