Although I am not a big one for food rules, this simple tip is a must if you want to kick-start your metabolism, prevent blood sugar imbalances, reduce hunger, and make it more likely that you’ll eat less and stick to a healthy meal plan later in the day. Research has found that people who regularly eat breakfast had better protection against becoming overweight or obese than breakfast-skippers.

But what you eat for breakfast is the key.

Our “go to” breakfast food in the U.S. in recent years has been cereal, which once consumed, is digested and basically broken down into sugar. From your body’s perspective, it’s no different than eating a piece of cake for breakfast, which is devoid of nutrients and is not going to give you the metabolism boosting, blood sugar balancing, hunger reducing powers that you need to be your best throughout your day.

Instead, think protein and good fats for breakfast….they are the perfect recipe to start your day off right.

If you are in a pinch and need a quick breakfast, these are my go-to’s:

Eggs with avocado and tomatillo salsa (we are big fans of the Wisma brand)
Plain full-fat yogurt (unflavored) with nut-based granola and berries (we love Siggi’s brand plain Icelandic yogurt which boasts 17g of protein per serving)
Almond or coconut flour pancakes or waffles (we like Kitchfix grain-free banana almond waffles with all real food ingredients)
Egg wraps: Egg, turkey sausage and avocado wrapped in a sprouted tortilla wrap (we make a large batch ahead of time and reheat in the toaster oven….great for kids and teens on the go!)
Unflavored oatmeal (we like McDougall’s GF which contains flax, chia seeds and quinoa) drizzled with real maple syrup and fresh berries