Structuring your breakfast to include plenty of protein and fiber to maximize on fullness. Doing this might also continue to pay off later: In one study, young women who ate more protein at breakfast were less likely to snack on high-fat foods and feel cravings later in the day.

She recommends including those components in your breakfast:

• A source of protein, which could be animal-based or plant-based.
• A whole grain.
• A fruit or vegetable.
• A healthy fat (optional).

How many calories should you eat for breakfast? Everyone’s ideal calorie intake will be a little different, depending on what your total daily calories needs are. But if weight loss is your goal, Aim for 300 to 500 calories for breakfast. More important than counting calories, though, is making sure your breakfast is a balanced, high-quality meal.

Weight-loss breakfast ideas

Zumpano gives these examples as good options:

1. Plain Greek yogurt topped with fresh berries and nuts or seeds.
2. Cottage cheese topped with bruschetta, sliced tomatoes, olive oil, olives and fresh or dried basil.
3. Chia seed pudding topped with sliced banana and a scoop of natural peanut butter.
4. Veggie omelet with mixed veggies with two or three whole eggs or egg whites, topped with ¼ c. feta or low-fat shredded cheese.
5. Protein smoothie made with low-fat milk or unsweetened milk alternative, 1 cup of frozen fruit, 1 cup of frozen spinach or kale, 1 scoop of low-sugar protein powder or ½ cup of Greek yogurt or silken tofu.

If you find that you’re rushed in the morning, try meal-prepping your breakfasts in advance. That way you can get out the door quickly but still get your nutrition first thing in the morning.

While breakfast probably isn’t the magical key to your weight-loss strategy, it can set the tone for the day and is an important component of your overall nutrition plan.