Your mother was right when she told you that breakfast is the most important meal of the day. Why? Skipping breakfast is linked to a number of not-so-good results, such as an increased risk of type 2 diabetes and heart disease. And if you try to control your weight, breakfast can also help you on your quest – with some caveats.

Starting your morning with a sugary donut and a creamy cup of coffee may do you more harm than good. While this breakfast is undoubtedly delish, the sugar content can cause you to go down later, which can lead to overeating. Instead, choose breakfast products that contain some healthy fats, fiber and protein – which can help give your meal a little staying power and prevent the embarrassing midges.

If your goal is to maintain a healthy weight, experts have offered some tips for choosing the right foods: eat your breakfast instead of drinking it, make sure it contains some protein and eat at least 350 calories each morning to name a few few. As a registered dietitian, I understand the importance of eating a healthy breakfast. But as a working mom who juggles all things, I can also understand why you might not have time to cook. While making your breakfast from scratch is a wonderful practice, many people (current company included) simply do not have the bandwidth to prepare, cook, and clean during the typical morning rush.

As such, I have found some amazing breakfast dishes that are simple to make, help manage a healthy weight and most importantly taste really good. Keep reading for my choices!