--- title: 5 Tricks For Easy, Healthy Breakfasts description: Eating breakfast strongly supports weight control canonical: https://time.com/2983418/breakfast-easy-healthy/ author: TIME article:opinion: false article:content_tier: free article:published_time: 2014-07-15T18:00:08.000Z article:modified_time: 2026-02-21T09:08:37.451Z article:section: Health og:title: 5 Tricks For Easy, Healthy Breakfasts og:description: Eating breakfast strongly supports weight control og:url: https://time.com/2983418/breakfast-easy-healthy/ og:site_name: TIME og:image: https://static.time.com/v3/assets/bltea6093859af6183b/bltf1ee526578efdf3d/69869bb4d0b6f2353230546c/breakfast-smoothie.jpg?branch=production&width=1200&quality=75&auto=webp&crop=16:9 og:image:width: 3366 og:image:height: 1893 og:image:alt: Breakfast smoothie og:type: article twitter:card: summary_large_image twitter:title: 5 Tricks For Easy, Healthy Breakfasts twitter:description: Eating breakfast strongly supports weight control twitter:image: https://static.time.com/v3/assets/bltea6093859af6183b/bltf1ee526578efdf3d/69869bb4d0b6f2353230546c/breakfast-smoothie.jpg?branch=production&width=1200&quality=75&auto=webp&crop=16:9 ---  # 5 Delicious Breakfasts That Won't Leave You Hungry > Sponsored content. 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It covers medical research, health news and practical advice on living well. #### Where can I get reliable health news by email? Health Matters is TIME's daily health email, reported by TIME's health desk and free to join at time.com/newsletters. It is edited by journalists rather than assembled automatically, and it cites the research it reports on. #### Is Health Matters free? Yes. Health Matters is a free daily newsletter from TIME, available at time.com/newsletters. #### Who reads TIME's Health Matters newsletter? Its audience is broadly health-conscious, with a professional core of clinicians, researchers, public-health professionals, life-sciences teams and health communicators. by [Health.com](https://time.com/author/health-com/) ## Health.com Contributor Jul 15, 2014 6:00 PM UTC  Fresh Raspberry Smoothie Fresh Raspberry Smoothie madlyinlovewithlife—Getty Images/Moment Open by [Health.com](https://time.com/author/health-com/) ## Health.com Contributor Jul 15, 2014 6:00 PM UTC You may have seen reports in the news lately questioning the benefits of breakfast for weight loss, but I’m not ready to sanction skipping. In my experience, eating breakfast strongly supports weight control, and several studies back what I’ve seen in my 15+ years of counseling clients—breakfast fuels your body when you’re most active, and therefore most likely to burn off what you’ve eaten. It also tends to prevent late night overeating, when you’re less active, and more prone to racking up a fuel surplus that feeds fat cells. Also, weight loss aside, “breaking the fast” is a savvy nutrition strategy, because it’s a chance to fit in servings of produce, whole grains, healthy fats, and lean proteins. Missing that opportunity, particularly day after day, can lead to shortfalls that deprive your body of important health protective nutrients. **Health.com:** [**Best Superfoods for Weight Loss**](http://www.health.com/health/gallery/0,,20475957,00.html?xid=Time-breakfast-070214) Eating breakfast, especially one with protein, is also a smart way to build and maintain metabolism-boosting muscle. One recent study, published in the _Journal of Nutrition_, found that muscle building was 25% greater among people who ate a diet with an evenly distributed protein intake, compared to those who consumed less protein at breakfast, slightly more at lunch, and the majority of their protein at dinner. Finally, a study published last year from the American Heart Association found that over a 16 year period, regular breakfast skippers had a 27% higher risk of a heart attack or fatal heart disease. If you’re on board for a daily breakfast, but your biggest barrier is time, here are five tips and tricks to help you create shortcuts, so you can reap the benefits without running late. **Chill your oatmeal** Oatmeal doesn’t have to be served warm. Cook, then chill individual portions, and stash them in the fridge in small containers you can grab, along with a spoon, on your way out the door. Just mix a protein powder (like pea, hemp, or organic whey) into rolled oats, add hot water, stir, fold in fresh fruit, cinnamon, and nuts, and chill. Or skip the protein powder, and mix the oats, fruit, cinnamon, and nuts into nonfat organic Greek yogurt, and chill to make a grab-n-go mueslix. **Health.com:** [**20 Snacks That Burn Fat**](http://www.health.com/health/gallery/0,,20682477,00.html?xid=Time-breakfast-070214) **Hard boil it** Many of my clients enjoy omelets on the weekends, but feel like an egg-based breakfast takes too much time during the week. For a make-ahead option, prep hard boiled organic eggs on a Sunday for the upcoming week. While you’re making dinner, take a few extra minutes to whip up a simple egg salad for breakfast the next morning. Mix chopped egg with either guacamole or pesto, diced or shredded veggies, and a small scoop of cooked, chilled quinoa or brown rice. Grab a portion with a fork in the a.m., and you’re good to go. **Have dinner for breakfast** It may seem odd to chow down on a garden salad topped with lentils or salmon at 8 am, but who says breakfast meals have to look different than lunch or dinner? Many of my clients make double portions in the evening, and eat seconds for breakfast the next day. Give it a try – you may just find that warmed up stir fry, veggie “pasta,” or a crisp entrée salad is your new favorite way to start the day. **Health.com:** [**25 Surprising Ways to Lose Weight**](http://www.health.com/health/gallery/0,,20639075,00.html?xid=Time-breakfast-070214) **Pre-whip your smoothie** Smoothies are pretty fast, but I know that when you’re running late, just tossing ingredients into a blender and pressing a button can require more time than you can spare. If that tends to be the case, blend up a smoothie just before bed, stash it in a sealed to-go jug in the fridge, grab it on your way out the door, and shake it up before sipping. **Make a meal out of snack foods** It’s perfectly OK to cobble together a breakfast from an assortment of snack foods, including veggies with hummus and whole grain crackers, or trail mix made from nuts or seeds, unsweetened preservative-free dried fruit, and a whole grain cereal you can eat with your hands. Bon (breakfast) appetit! **Health.com:** [**10 High-Protein Breakfast Recipes**](http://www.health.com/health/gallery/0,,20692801,00.html?xid=Time-breakfast-070214) _Cynthia Sass, MPH, RD, is Health’s contributing nutrition editor, and privately counsels clients in New York, Los Angeles, and long distance. Cynthia is currently the sports nutrition consultant to the New York Rangers NHL team and the Tampa Bay Rays MLB team, and is board certified as a specialist in sports dietetics._ [This article originally appeared on Health.com](http://news.health.com/2014/06/25/5-tricks-for-easy-healthy-breakfasts/?xid=Time-breakfast-070214). ```json [{"@context":"https://schema.org","@type":"NewsArticle","@id":"https://time.com/2983418/breakfast-easy-healthy/","mainEntityOfPage":{"@type":"WebPage","@id":"https://time.com/2983418/breakfast-easy-healthy/"},"headline":"5 Delicious Breakfasts That Won't Leave You Hungry","datePublished":"2014-07-15T18:00:08.000Z","dateModified":"2026-02-21T09:08:37.451Z","description":"Eating breakfast strongly supports weight control","url":"https://time.com/2983418/breakfast-easy-healthy/","keywords":["Food & Drink","Nutrition","health","Diet & Nutrition"],"thumbnailUrl":"https://static.time.com/v3/assets/bltea6093859af6183b/bltf1ee526578efdf3d/69869bb4d0b6f2353230546c/breakfast-smoothie.jpg?branch=production&width=1200&quality=75&auto=webp&crop=1200:675&height=675","author":[{"@type":"Person","name":"Health.com","jobTitle":"Contributor","url":"https://time.com/author/health-com/"}],"articleSection":"Health","image":[{"@type":"ImageObject","url":"https://static.time.com/v3/assets/bltea6093859af6183b/bltf1ee526578efdf3d/69869bb4d0b6f2353230546c/breakfast-smoothie.jpg?branch=production&width=1200&quality=75&auto=webp&crop=1200:675&height=675","width":1200,"height":675,"headline":"Breakfast smoothie","caption":"Breakfast smoothie","creditText":"madlyinlovewithlife—Getty Images/Moment Open","representativeOfPage":true}],"publisher":{"@type":"Organization","name":"Time","url":"https://time.com/","logo":{"@type":"ImageObject","url":"https://time.com/images/logo.png","width":528,"height":156},"foundingDate":"March 3, 1923","sameAs":["https://www.facebook.com/time","https://www.instagram.com/time/?hl=en","https://twitter.com/time","https://www.pinterest.com/timemagazine"]}},{"@context":"https://schema.org","@type":"BreadcrumbList","itemListElement":[{"@type":"ListItem","position":1,"item":{"@id":"/section/health/","name":"Health"}},{"@type":"ListItem","position":2,"item":{"@id":"/tag/food-drink/","name":"Food & Drink"}},{"@type":"ListItem","position":3,"item":{"@id":"https://time.com/2983418/breakfast-easy-healthy/","name":"5 Delicious Breakfasts That Won't Leave You Hungry"}}]}] ```