We’ve all heard the saying, “Breakfast is the most important meal of the day.” But there’s another saying that often trumps it, “Be on time for work and school.” Luckily if you know what’s good for you, you don’t have to choose being on time over a good-for-you breakfast or vice-versa. All you need are a few tips, easy delicious recipes and a pantry of pairings. Voila! Your body and your boss (or teacher) are happy. Rise and Shine The ideal breakfast should have lots of fiber and whole grains, some protein and healthy fat and as little added sugar as possible. In other words, a good balance of healthy carbohydrates, protein and good fats. Here are easy tips for nutrition-packed breakfasts that get the grade.

• Include a protein
• Choose breakfast cereals with high fiber and low sugar
• Choose whole grain cereals, such as muesli or oatmeal
• Add protein to your cereal with nuts, seeds, yogurt or milk

Protein Power! If your breakfasts are low on protein, add one of these protein sources every day:

• Eggs, cooked any way you like them
• Unsweetened yogurt or cottage cheese with berries
• Refried beans spread on whole grain toast or tortillas
• Nut butters
• Burritos with eggs or beans and cheese on whole grain tortillas
• Breakfast steaks, lean pork chops or turkey bacon
• Chicken or vegetarian breakfast sausage
• Hummus on whole grain or corn tortillas
• Nuts added to oatmeal, yogurt or cereal
• Tempeh
• Scrambled tofu
• Unsweetened kefir
• Cheese sticks
• Cream cheese on whole grain crackers

Better Breakfasts Whether you’re on-the-go or herding a house full of dilly-dalliers out the door, there are morning meal solutions to satisfy everyone. Here are four tasty ways to build a better breakfast.

1. Simple Scramble. Scramble eggs with diced frozen vegetables such as peppers or kale (or fresh baby spinach and mushrooms) and spoon into tortillas.

2. Perfect AM Parfaits, Your Way. Mix and match your favorite ingredients. For a breakfast on the run, you can pre-assemble layers of fruit and yogurt in a container with crunchy toppings in another. Just combine and eat!

• Yogurt – Greek or cultured soymilk, coconut milk, almond milk or rice milk
• Fruit – raspberries, fresh figs, poached pears, diced apples or bananas
• Crunch – toasted oats, cereal, nuts, sunflower seeds or pumpkin seeds
• Sprinkles – ground cinnamon, honey/agave nectar, wheat germ, ground flaxseeds or chia seeds

3. Waffle Sammie. Toast frozen 365 Everyday Value® Organic Multigrain Waffles and fold to make a sandwich with your favorite nut butter and 365 Everyday Value® Organic Applesauce or fresh fruit such as raspberries, apples or pears.

4. Go-Go Green Smoothies. Blend organic fruit with organic greens and a nondairy beverage or 100% juice—try adding in extra boosts such as wheat germ, 365 Everyday Value® Organic Flax Oil or Organic Ground Chia Seeds.

Remember, grab and go gets easier when you think ahead. A favorite trick at my house is to keep a supply of pre-made wholesome muffins in the freezer. We simply thaw a few overnight or warm in the microwave. In addition, keeping pancake or waffle batter in the refrigerator, ready to pour on the griddle, can make for a special breakfast without especially much effort. And I highly recommend having muesli or granola at the ready too. Here are a few more palate- and schedule-pleasing favorites. Some are perfect for making ahead and others can be made on the spot.

What’s your favorite recipe for a fast, filling and nutritious breakfast? Let us know what gets you going in the morning.