Nothing can energy you thru the morning fairly like breakfast can. However let’s face it: The thought of cooking one each day can really feel overwhelming. That’s the place being a bit of proactive is available in key.

There are a bunch of scrumptious, handy, and easy-to-pack recipes you possibly can prep beforehand to make your mornings a bit of smoother. And should you craft them proper, they can be filling sufficient to energy you thru to lunch.

“To construct a breakfast that may maintain you for a number of hours, you’ll need to embody sources of protein, carbohydrates, and fats,” Jessica Beacom, RD, the cofounder of the Actual Meals Dietitians, tells SELF.

Specialists sometimes advocate that you simply load up on roughly 20 to 30 grams of protein within the morning to assist hold you happy; you may get that from egg-based meals like frittatas or casseroles, Beacom says, in addition to from dishes that use seeds like flax or chia. You’ll additionally need to embody sufficient carbs—particularly fiber-rich ones, like in a single day oats or baked quinoa—for hearty bites, she says. Lastly, combine in some wholesome fat like avocado or nut butters for taste and richness.

For on-the-go breakfasts, handhelds like sandwiches or burritos are going to be onerous to beat, since they journey so effectively, they don’t spill, and so they reheat properly. However you possibly can definitely go the liquidy route too, so long as you spend money on leak-proof containers ($10, Amazon) that hold issues like in a single day oats safe, Beacon says. (These additionally work nice for scrambles or hashes, since all it’s a must to do is scoop them in, cap the lid, and microwave once you’re prepared.)

And maybe most significantly? Discover methods to make your breakfasts one thing you’ll be excited to eat day after day. For instance, fill up on some enjoyable scorching sauces to drizzle in your burritos, combine berries into your parfaits, or sprinkle every part bagel spice over your eggs. To provide you a headstart, we’ve rounded up a number of recipes we promise you’ll need to get off the bed for.