Mornings are busy, but breakfast is still the most important meal of the day—especially for growing minds and bodies. Starting the day with a balance of carbs, protein, and healthy fat helps kids and teens stay focused and energized until lunch.

• Egg muffins: Bake eggs with veggies and cheese in a muffin tin for a protein-packed grab-and-go option. Pair with a whole grain bagel or granola bar and fruit for a complete meal!
  
• Overnight oats: Mix oats, milk, chia seeds, and fruit in a jar overnight for a ready-to-eat breakfast with fiber and staying power. To increase your satiety throughout the morning, top your oats with nuts or nut butter when you take them out of the fridge in the morning.
  
• Nut butter toast: Whole grain toast with peanut or almond butter and banana is a fast, filling favorite. Have a nut allergy in the family? Try sunflower seed butter instead and top with strawberries!
  
• Greek yogurt parfaits: Layer Greek yogurt, granola, and fruit for a delicious balance of carbs and protein.
  
• Smoothies: Blend milk, fruit, spinach, and protein powder or Greek yogurt for a breakfast you can sip on the way out the door.

A nutritious breakfast doesn’t have to be complicated—it just has to be consistent. Set your student up for success with a simple morning meal routine.