Breakfast is crunch time for many of us. Between getting ourselves and our kids dressed and ready for the day, finding backpacks, and packing lunches, we’re lucky to get any breakfast at all. Forget healthier options that will leave us satisfied and ready for the morning.

Instead of skipping breakfast or grabbing that donut and coffee or bowl of sugary breakfast cereal, try planning and preparing some protein rich breakfast options.

Breakfast is a great time to increase the amount of protein in your diet. Eating protein will help you feel satisfied longer so you don’t feel the need to devour your mid-morning snack the second you make it to work. Eating protein for breakfast helps to control your weight, regulate your appetite, and reduce cravings. Many protein foods also add various vitamins and minerals as well as probiotics. Protein also helps balance your blood sugar and cholesterol levels.

Eating protein for breakfast sounds like a good idea, but it’s harder to put into practice on a daily basis. Writing out a list of healthy, quick, and protein-packed breakfasts will help during your hectic mornings. Better yet, take a little time each week to pre-prep some of your breakfasts. Smaller quantities can stay good for up to a week in the fridge while larger quantities of meal ideas can be frozen for a longer-shelf life. Try these quick and easy protein packed breakfast ideas:

• Breakfast sandwiches — Do you love the simple breakfast sandwiches you can get quickly on your way to work? Make a healthier and cheaper version at home. These are a great thing to prepare earlier in the week for healthy, protein-packed breakfasts all week long. Simply scramble or fry a few eggs and sausage patties. Stack an egg, sausage patty, and slice of cheese on a whole-grain English muffin. These sandwiches are easy to customize with veggies or even hot sauce to fit your individual tastes, and they freeze well. Simply warm them up for 30 seconds in the microwave before running out the door in the morning.
• Yogurt parfait — It’s easy to forget that not all protein has to be savory. Layer a low-sugar or unflavored Greek yogurt with your favorite berries and granola for a quick, sweet-to-the-taste breakfast. Greek yogurt is full of protein, probiotics, and calcium. Try adding a few unsalted nuts to your parfait for an extra bit of protein and crunch.
• Protein smoothie — Smoothies are a great way to “hide” healthy ingredients for both you and your kids. Add your favorite fruit, vegetables, seeds, Greek yogurt, nut butter, and a scoop of protein powder to increase your day’s protein intake. Making a smoothie can be as quick as making a piece of toast or cup of coffee, so it’s a perfect “quick” breakfast. Play with ingredients to find what you’ll enjoy the most. Smoothies are also easy to enjoy on-the-go.
• Scrambles and omelets — Eggs are full of protein, so including them in your morning routine is a great idea. With careful planning (think pre-cut veggies and cheeses), it shouldn’t take you long to put together a scramble or omelet in the morning. Add your favorite cheese, spices, and vegetables to your scramble or omelet for extra nutrition. Bonus: make a frittata in a mug. Simply combine two eggs, a scoop of cottage cheese, and your favorite cheese and veggies in a mug. Cook in the microwave for 30 seconds, stir, and then cook for another minute. This will make a great breakfast-for-one when you’re in a hurry.
• Breakfast burritos — Like breakfast sandwiches, breakfast burritos can be made ahead of time and frozen. Scramble eggs, cheese, meat (steak, ham, sausage, or bacon), and veggies or salsa. Wrap in a whole wheat tortilla and freeze. When the breakfast rush comes, simply warm up individual burritos for a minute or two in the microwave and you have a warm, protein-rich breakfast.

Whether you’re feeding just yourself, or a whole crew of kids each morning, eating a breakfast high in protein will set you up for the day by helping you feel satisfied longer. Thankfully, breakfast doesn’t have to take a long time to make. Choose options that can be easily made or pre-prepped before the breakfast rush hits.