Nothing can power you through the morning quite like a good breakfast can. But let’s face it: The idea of cooking one every day can feel overwhelming. That’s where being a little proactive comes in key.
There are a bunch of delicious, convenient, and easy-to-pack recipes you can prep beforehand to make your mornings a little smoother. And if you craft them right, they can also be filling enough to power you through to lunch.
“To build a breakfast that will sustain you for several hours, you’ll want to include sources of protein, carbohydrates, and fat,” Jessica Beacom, RD, the co-founder of the Real Food Dietitians, tells SELF.
Experts typically recommend that you load up on roughly 20 to 30 grams of protein in the morning to help keep you satisfied; you can get that from egg-based meals like frittatas or casseroles, Beacom says, as well as from dishes that use seeds like flax or chia. You’ll also want to include enough carbs—especially fiber-rich ones, like overnight oats or baked quinoa—for hearty bites, she says. Lastly, mix in some healthy fats like avocado or nut butters for flavor and richness.
For on-the-go breakfasts, handhelds like sandwiches or burritos are going to be hard to beat, since they travel so well; they don’t spill and they reheat nicely. But you can certainly go the liquidy route too, as long as you invest in leak-proof containers ($10, Amazon) that keep things like overnight oats secure, Beacon says. (These also work great for scrambles or hashes, since all you have to do is scoop them in, cap the lid, and microwave when you’re ready.)
And then perhaps most importantly? Find ways to make your breakfasts something you’ll be excited to eat day after day. For example, stock up on some fun hot sauces to drizzle on your burritos, mix berries into your parfaits, or sprinkle everything bagel spice over your eggs. To give you a headstart, we’ve rounded up a few recipes we promise you’ll want to get out of bed for.