The Best Breakfast for You

What you eat after rolling out of bed has the power to banish cravings, turbo-charge energy, and keep your waistline in check. That small cup of yogurt can impact your overall health in huge ways: a Circulation study found that those who regularly skip breakfast are 27 percent more likely to suffer from coronary heart disease compared to their routine breakfast-munching peers.

“Skipping breakfast makes you more likely to overindulge at your next meal or eat mid-morning snacks that are high in calories and sugar to ward off hunger until lunch,” says Amari Cheffer, R.D., owner of Eat Chic Chicago.

And if the a.m. is your time to exercise, you especially need to nosh. When you wake up, blood sugar levels and carb stores are way down, explains sports dietitian Michele Macedonio, R.D. Breakfast before a workout provides what your brain needs to feel alert and what your muscles need to perform at their best—so you feel zippy on the treadmill instead of fatigued and, well, just blah. (Related: The Best Times to Eat to Lose Weight)

Don’t reach for just any cereal or oatmeal, though. Different morning routines call for different morning meals. Whether you’re trying to drop 10 pounds or rip through an a.m. BodyPump class, one of these eight yummy, satisfying breakfasts will start your day on a high note.

Best Breakfast Before Strength Training

Make muscle-building protein a priority, Macedonio says. Combine 1/4 cup each granola, rolled oats, chopped almonds, and raisins or dried cranberries with low-fat milk. Feel free to eat half and save the rest for tomorrow, depending on your calorie needs.

After you leave the gym, aim for another 20 grams of protein, as studies show this is ideal for kick-starting the muscle-repair process. Try 6 ounces of fat-free or low-fat ricotta cheese, a cup of fat-free or low-fat Greek yogurt, or 3 ounces of sliced roast beef or roasted chicken. (Here are a few more tips about what to eat before and after a workout.)

Best Breakfast for Weight Loss

Repeat after us: A grande skinny caramel macchiato is not a breakfast. For the same wake-you-up buzz of caffeine and healthful antioxidants and no calories, have green tea. Then make one or two eggs—the whole thing, not just the whites since more than half of the fill-you-up protein is in the yolk—with a piece of fruit such as an apple or a cup of raspberries. This all clocks in between 135 to 240 calories and has 7 to 14 grams of protein and 4.5 to 8 grams of fiber to provide staying power until lunch, Cheffer says.

Best Breakfast if You're Still Full From Dinner

First things first: Eat! “That will keep your metabolism going,” Cheffer says. Nibble on something light within an hour of waking up such as a piece of fruit. And next time push back dinnertime. Eating two to three hours before going to sleep—including snacks—will give your body ample time to digest everything before the a.m.

Best Breakfast Before a Workout Heavy on the Cardio

Your muscles run on carbs as their main source of fuel when your heart’s pumping while you run, spin, or sweat on an elliptical, so eat an hour before your exercise to boost energy and allow your body time to break down the meal. Swirl plain fat-free or low-fat yogurt into oatmeal and top with fresh fruit or raisins. If you have less time for breakfast before workouts, a fruit and milk or yogurt smoothie wins points for easy digestibility.

Post-sweat sesh, enjoy a mix of carbs to replenish glycogen stores and protein to maximize muscle repair, ideally within 30 minutes of your cooldown—this is the prime time when muscles are like a sponge, absorbing all those powerhouse nutrients. A 100-calorie whole-wheat sandwich thin spread with a thin layer of peanut butter and topped with a bit of honey or jelly is an easy choice, Macedonio says.

Best Breakfast if You're Planning a Late Lunch

Slow-digesting fiber and protein are your BFFs when you want to quash stomach rumblings. Shoot for 7 to 10 grams of fiber and 15 to 20 grams of protein, which can deliciously be reached with a pseudo-parfait of a cup of plain fat-free or low-fat Greek yogurt, a serving of high-fiber cereal (look for those that pack at least five grams per serving), and fresh or frozen blueberries.

Best Breakfast for Frequent Breakfast Skippers

The last thing you want is something that sits like a rock in your gut, so an easy-to-digest smoothie is the way to go. Keep it healthy by blending frozen fruit and milk or a non-dairy alternative. Or buy a bottled one that contains less than 30 grams of sugar per serving and protein to slow the rate that your body absorbs that sugar and keep you fuller longer, Cheffer says. Either way, sip slowly through the morning for a dose of important vitamins and minerals. (Related: How to Make a Perfect Smoothie Every Time)

Best Breakfast to Enjoy On the Go

On Sunday, prep Macedonio’s favorite eat-on-the-run option for the week: Mix a whole grain, high-fiber, low-sugar cereal (she likes Mini Shredded Wheat, Cheerios, or Chex); nuts (soy nuts, peanuts, or almonds); and dried fruit (raisins or cranberries), and portion out one-cup servings into sandwich bags. On your way out the door in the morning, grab a bag and a single-serving carton of low-fat milk. Or bake up a half-dozen fiber-rich breakfast muffins and freeze. Take one out the night before to thaw, or defrost it in the toaster oven when you wake up. Both options offer that perfect combo of carbs and protein that helps kick your brain into gear and satisfies your hunger.

Best Breakfast Before Yoga

Breakfast isn't one-size-fits-all for yogis. Intense, athletic-style classes call for any of the options listed previously for cardio or strength workouts. (These 10 yoga poses torch *major* calories.) Since milder versions of yoga typically don't burn as many calories, Macedonio recommends a piece of fruit or a container of applesauce before heading to the studio to pump up without weighing you down during an inversion.

Following any type of downward dog session, chopped fruit stirred into a container of fat-free or low-fat plain yogurt is a good bet, as it delivers carbs and protein to recharge your body.