Most of us are busy. It’s easy to run out the door with just coffee or an energy drink — maybe a banana or granola bar if we remember. But skipping breakfast (or grabbing something too small) can backfire.

Your brain needs nutrition to do its job. Without breakfast, it’s harder to concentrate, stay focused, and keep energy steady. Eating in the morning also helps prevent hitting lunch starving, overeating later, or defaulting to high-fat, high-calorie takeout. A balanced breakfast can even reduce afternoon cravings and that mid-day crash.

The key is balance: protein + carbohydrates + fiber. You’ll have more sustained energy throughout the day instead of roller coaster crashes.

Here are three quick, well-balanced breakfasts that won’t slow you down:

1) Yogurt Parfait

Layer fruit (berries, peaches, apples — whatever’s in season) with a high-protein plain yogurt or cottage cheese. Top with low-sugar granola and nuts.

Tip: Canned fruit in juice or frozen fruit (mango, pineapple, berries) works great and keeps sugar lower.

2) Savory Oatmeal

Cook plain oats in bone broth instead of water for extra protein and flavor. Add an egg on top and finish with seasonings.

Tip: Everything Bagel seasoning, chili crisp, green onions, or a drizzle of toasted sesame oil keeps it interesting.

3) Breakfast Burrito

Use a whole-grain tortilla and fill with scrambled eggs, lean breakfast sausage, cheese, and beans. Add veggies like broccoli, bell peppers, onions, or mushrooms.

Tip: Freeze a batch: wrap each burrito in parchment, then foil or plastic. To reheat, remove foil/plastic and microwave in the parchment — it steams the burrito perfectly.