Whether or not you believe that bigger breakfasts lead to bigger waistlines, most of us can agree that certain morning meals are healthier. Any certified nutritionist will tell you that fasting until lunch is a big metabolism mistake, but gorging yourself on pancakes and bacon isn’t a smart way to start your day, either. So what really constitutes a breakfast of champions? Getting a lot of protein and fiber is important, but there are good (low-fat, high-vitamin) and bad (high-fat, high-sugar) ways to get what you need. Here are TIME‘s suggestions for five five healthy breakfasts you can eat now that big breakfasts are out:
Oatmeal — Breakfast cereals (even the high-fiber, “healthy” kind) are frequently full of sugars and fats, but oatmeal is full of soluble fiber, which helps lower your bad cholesterol. Just make sure you top it with healthy fruits and low-fat milk, instead of sugary toppings and cream. [For more about the best way to make or buy this breakfast, check out our Healthy Oatmeal Throwdown]
Poached Eggs and Whole Grain Toast — Instead of a plateful of fried eggs, sunnyside-up, try poached eggs for a lower-fat way to get protein. Swap out your white, buttered toast for a no-sugar added whole grain bread, and you’ll get the fiber you need, too. Craving a side of hash browns at brunch? Try a sweet potato hash instead; you’ll get more vitamins and carotenoids (a key ingredient for healthy-looking skin).
Breakfast Taco — Skip the fatty, re-fried beans and oily fried eggs in huevos rancheros in favor of an oil-free scramble sandwiched in a multigrain tortilla with fresh salsa and avocado; you’ll get all the good stuff — fiber and protein — without the fat. (Not in the mood for spicy? Try Dr. Oz’s breakfast pizza wrap instead.)
Multigrain Waffles — Leggo your Eggos for a lightly-sweetened, whole grain waffle. The best way to make sure they’re not full of hidden sweeteners and corn syrup? Make your own. We like Bob’s Red Mill 10-grain pancake and waffle Mix.
Whole-Grain English Muffin — Though bagels and cream cheese are a brunch favorite, try swapping out for a lower-calorie, whole grain English muffin. Top it with almond butter or peanut butter and you’ve got a high-protein, high-fiber breakfast that’s low on calories and fat. (Bonus points if you make sure your organic peanut butter isn’t hurting the environment.)