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July 22, 2016

Good morning, everyone,

There was a time in my life, in the not so distant past, where my idea of weekday breakfast was pretty sad. What would be healthy, cheap, easy to grab on the go, but also fill me up? The answer I settled upon was a little container of 2% greek yogurt into which I could scoop a pile of chia seeds (number 39 on the 50 healthiest foods list, if you want to know more about them), which I kept at my desk.

You could do worse, nutritionally speaking, but it was gross. The texture was gross, the flavor was one-note, and it gave me no pleasure whatsoever to eat. Since I love food and love to cook—my weekend brunches can be epic—there was no real reason for me to eat such an unpleasant breakfast five days a week. I was just out of ideas, and I was lazy.

Experts are divided on whether or not it really is the most important meal of the day, but they do agree that if you are going to eat breakfast, you shouldn’t be doing what most Americans do. Instead, you should be looking for protein, fiber and, yes, lots of fat. For inspiration, we pulled together a list of 9 healthy weekday breakfasts that should work no matter what your situation—whether you have kids, are vegan, work out in the morning, etc.

What do you eat for breakfast on the weekdays? We’ll share the best of your answers in next week’s newsletter. Email us at health@time.com.

Eat well,

Siobhan O'Connor
TIME Health Director

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