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Despite what your local barista may tell you, it’s not wise to fuel every day with a pastry and a mochaccino. Studies show that eating a fiber- and protein-rich breakfast manages metabolism, keeps weight down, improves brain function and more.

Eating whole grains, eggs, vegetables, nuts and naturally sweet fruit—all with no added sugar—ensures that your first meal will digest slowly and stay with you longer. And a savory, satisfying start to the day doesn’t have to be boring or difficult. Try something new with these 15 easy recipe ideas.