Many people have heard the phrase, “Breakfast is the most important meal of the day.” But many people do not know why. In a nutshell, without breakfast the body doesn’t function at optimum level after a long night’s sleep. After sleeping for—hopefully—eight hours the brain and muscles require energy and fuel, and that’s where the most important meal of the day comes in. Foods provide that energy and fuel in the forms of dietary fiber, glucose, minerals, protein, and vitamins, just to name a few. And it’s the energy and fuel that breakfast provides that offer better concentration, more productivity, and a better mood.

With just a few healthy ingredients, you can prepare a beneficial breakfast to help start your day right. Here are some great meal suggestions: