7 simple and healthy breakfasts

For many people, breakfast is the most important meal of the day—and with good reason. Eating a healthy meal in the morning can help kick-start your metabolism, provide you with energy, and improve your concentration throughout the day. Research also suggests that people who eat breakfast are more likely to maintain a healthy weight than people who often skip the meal.

Instead of running out the door on an empty stomach, try one of these simple breakfasts, with options if you prefer to go meatless or dairy-free.

It doesn’t get much simpler than a hard boiled egg and whole-wheat bagel with cream cheese, a meal rich in both fiber and protein. Try it with a whole piece of fruit such as a banana, apple, or orange for a boost of vitamins and minerals.

Make it:

• 1/2 whole wheat, New York Style bagel (Lender’s)
• 1 tbsp low-fat cream cheese
• 1 hard boiled egg
• 1 banana, apple, or orange

A slice of whole-wheat toast topped with a scrambled egg takes just minutes to make and provides enough fiber and protein to fill and energize you until lunch. A few slices of fresh mango offers vitamins A, C, and B6, as well.

Make it:

• 1 large egg, scrambled
• 1 slice whole wheat bread, toasted
• 1 tsp butter
• 1/2 cup fresh mango, sliced

This delicious protein and fruit smoothie contains a tablespoon of ground flaxseeds, a good source of omega-3 fatty acids. Getting enough of these healthy fats may contribute to a lower risk for heart disease, some cancers, and certain vision issues, among other conditions.

Make it:

• 1 scoop 100% whey protein powder
• 1/2 medium banana
• 1/2 tbsp plain almond butter
• 8 oz low-fat milk
• 1 tbsp flaxseed meal

This vegetarian-friendly breakfast of Greek yogurt with granola and fresh raspberries is high in protein and rich in vitamin C and fiber. Pair it with two slices of turkey bacon or a small bowl of shredded wheat with soy, almond, or oat milk.

Make it:

• 6 oz plain, low-fat Greek yogurt
• 1/4 cup low-fat granola, without raisins
• 1/2 cup raspberries

Experts recommend that adult women eat 2 1/2 to 3 cups of vegetables each day, depending on their age, while men should get between 2 1/2 and 4 cups. Get a good start with this hearty vegetarian omelet, served alongside tart grapefruit.

Make it:

• 1 large egg
• 1 large egg white
• 2 tbsp onions, raw, diced
• 2 tbsp bell peppers, raw diced
• 2 medium mushrooms, chopped
• 1/2 cup spinach, raw, chopped
• 1/4 cup mild cheddar cheese, shredded
• 2-second spray cooking spray
• 1 small grapefruit

This lactose-free breakfast of an over-easy egg with turkey bacon, hashed browns, and cantaloupe contains a whopping 21g of protein.

Make it:

• 1 large egg
• 1-second spray of cooking spray
• 2 slices uncured turkey bacon
• 1 patty hashed browns, shredded potato patties
• 1 wedge cantaloupe melon

This quick breakfast of whole-wheat waffles with sliced strawberries can satisfy your sweet tooth. The strawberries provide a boost of vitamin C, folate, and fiber. Pair it with Greek yogurt, a side of scrambled eggs, or another protein source to make it a well-balanced breakfast.

Make it:

• 2 whole-wheat waffles
• 1/2 cup sliced strawberries
• 1 tsp butter
• 2 tbsp maple syrup