Want to start your day off right? Invest time in your morning routine for breakfast – it will pay you back all day long. A breakfast that includes protein is beneficial to your health, in fact about 30 grams has been found to help control weight by reducing cravings throughout your day. Protein at breakfast has thought to activate your body’s satiety system, meaning that you’re more likely to feel fuller longer after your meal, but protein does more than just that. It helps you maintain lean muscle and achieve better blood sugar control during the day – better than if you started your day with a lower protein breakfast, like cereal, or skipped it entirely. To craft a simple and balanced breakfast in the mornings, try My Plate as a guide. My Plate suggests having half of your plate full of fruits and vegetables and a quarter protein, one quarter for grain foods and a serving of dairy. For an easy as a 1, 2, 3 breakfast, aim to choose at least three of the five food categories. Here are three examples of breakfasts containing 30 grams of protein and at least three of the five My Plate food categories:

First, I have cottage cheese, which serves as our main source of protein in this dish, on whole-grain toast, topped with fresh, sliced peaches. Add slivered almonds and ground flaxseed for an additional source of healthy fat.

Next, I have a breakfast burrito in a mug. All you have to do it add two protein-rich eggs, high fiber black beans, shredded cheddar cheese and salsa to a mug. Mix it all up and cook it in the microwave for two and a half minutes. It’s the perfect on the go or make it at work morning meal.

Lastly, I have a delicious peanut butter and banana smoothie. All you have to do is add half a cup of milk, one cup plain Greek yogurt, half a banana, one tablespoon of peanut butter and half a cup of baby spinach to a blender and enjoy it at home or on the go. It’s a good cup for those fast-paced mornings. So, there you have it, balanced breakfast can be truly as easy as 1, 2, 3.