The last thing that we have time for during our busy mornings is a healthy breakfast. It’s hard enough to get the kids ready and out the door on time, so it’s hard to squeeze in anything that takes more than a minute to prepare. Instead of popping out a Pop Tart to throw at the kids, have a few other grab-and-go healthy breakfast options on hand.

It’s also not an option to skip breakfast. It’s easy for those of us who are looking to lose weight to skip this meal thinking it’ll help cut the calories. The truth is that calories aren’t your enemy–it just depends on where you are getting those calories. By skipping meals, and going hungry throughout the day, you may be doing the exact opposite of what you want to happen. When you don’t eat enough calories, your body thinks it needs to store the energy it receives because there’s not a lot coming in. You can actually put on weight by eating less. When you eat well, and eat enough of the good stuff, then your body is full and happy, and wants to shed the pounds.

1. Nut Butter, Banana, and Chia Seed Toast: Have a piece of toast with your favoriete grains. Spread a healthy layer of nut butter on it. Peanut butter is fine, but try switching it up with almond or cashew butter for a change. Slice the banana, and sprinkle chia seeds on top. It’s packed with protein, good carbs, and filling calories to give you the energy you need.
2. Berry and Granola Parfait: Toss some berry, or any cut fruit in a to-go bowl or cup. Put several spoonfuls of yogurt on top, and cover with a granola mix. Greek yogurt makes for a hearty, rich parfait that is full of good proteins.
3. Avocado Toast with Egg: Avocado toast is all the rage, and for a good reason. It’s so simple, and so delicious. Spread an avocado on some grain toast, and top it with a fried egg. You can pick it up and eat it, or you can cut into it with a fork and knife.
4. Quinoa Fruit Salad: Cook a multigrain quinoa and let it cool. As it cools, cut up strawberries, apples, and blueberries and toss them in a bowl. Mix the quinoa together and drizzle a touch of honey over it.
5. Egg Breakfast Muffins: Instead of using your muffin tin to make muffins, put a mix of veggies halfway full in the tins. Crack an egg over the vegetables, and put it in the oven to bake. After they cool, you can pop them out and have eggs on the run.
6. Peanut Butter Banana Smoothie: First, peel bananas and set them in the freezer overnight. Then, put as many banana pieces as you like in the blender and add 2 tablespoons of peanut butter to the mix. Top it off with a splash of milk, and mix thoroughly. You can also put in some cocoa powder to get your chocolate fix.
7. Granola Bars: Make your own granola bars with a few simple ingredients. Chop up dates, and throw them in a bowl. Then add oats, almonds, nut butter, and honey or maple syrup. Mix it all together and press it down in a cake pan. Slice and eat!

Think a little less in the morning by having these ready to go in the fridge the night before. With a few extra minutes of planning, you can give your child a filling breakfast to get them through the school day, and you’ll also feel more satiated throughout the day as your metabolism kicks into high gear.