For busy professionals, it can be challenging to prioritize nourishing eating habits when there is so much on your plate (literally and figuratively.) However, making the effort to have a nutritious breakfast can pay off in the long run by providing sustained energy and mental clarity throughout the day. Chef Marshall believes that when we nourish ourselves, we can give the best of us, not just what’s left of us at the end of the day.

Here are ten nourishing and delicious breakfast suggestions to make your day a little easier. They all provide the “big three” ingredients—slow carbohydrates, lean protein and healthy fat. These key nutrients provide excellent fuel for day-long energy and mental alertness.

Whole grain waffles: Top these slow carbs with fresh fruit and nut butter for added flavor, protein and healthy fat. Make a batch, freeze them and heat them in the toaster to speed up your morning routine.

Yogurt parfait: This is a quick and easy protein-rich option. Simply layer plain full-fat or low-fat (not no-fat) Greek yogurt, fresh fruit, and low-sugar granola in a jar or container for a grab-and-go breakfast.

Peanut butter and banana on whole grain toast: This classic combination provides a nourishing balance of carbohydrates, protein, and healthy fats. Toast a slice of whole grain bread, spread natural peanut butter (just peanuts and salt) on top, and add sliced banana for a satisfying breakfast.

Scrambled eggs in a mug: This quick and easy option uses egg, water, salt and pepper. It can be customized to include a variety of veggies, such as spinach, bell peppers, and mushrooms. Add some cheese for extra flavor and protein. Just make sure your mug is only half-full and stir it every 30 seconds.

Avocado toast: While it is a bit trendy, it makes a great breakfast.  Avocado is a great source of healthy fat and fiber and can be easily spread on whole grain toast. Add a few slices of tomato and a sprinkle of salt and pepper for extra flavor.

Chia seed pudding: Chia seeds are a great source of fiber, healthy fat, and protein. Mix together chia seeds, almond milk, and a few drops of vanilla extract for a simple and satisfying breakfast pudding. If you have not previously eaten chia, eat a small quantity and gradually increase the amount, as your digestive tract may initially react to the high fiber content.

Berry smoothie: A smoothie is a quick and easy option that can be customized to include a variety of healthy ingredients, such as berries, spinach and nut butter. For example, blend together frozen berries, almond milk, and a scoop of protein powder for a delicious and nutritious breakfast.

Whole grain pancakes with hemp seeds and berries: Using whole grain flour and hemp seeds in the batter provides slow carbs and healthy fat for a one-two punch of nourishing ingredients. As with whole-grain waffles, add fresh fruit and nut butter for added flavor, protein and additional healthy fat.  Prepare and freeze the waffles and pop them in the toaster when ready to eat.

Hard-boiled eggs: Hard-boiled eggs are a great source of protein and can be made in batches for an easy grab-and-go breakfast option. Pair with a piece of hand fruit or whole grain toast for a well-rounded meal. Or go the savory route and drizzle with your favorite hot sauce—yum!

Sweet potato toast: Toast a slice of whole grain bread and top with mashed sweet potato, a sprinkle of cinnamon and a dollop of nut butter for a delicious and energy-sustaining breakfast.

Making a nutritious breakfast a priority can have a positive impact on your workday by helping ensure sustained energy and mental clarity. It’s important to note that, while these options may be healthier than traditional breakfast choices, they are not considered low calorie options. It is important to be mindful of portion sizes and to balance your breakfast with other healthy food choices throughout the day.