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We’ve all started our day which includes a nutritionally blah granola bar, even if we’ve the top intentions of acting on on the list of billion healthy breakfast ideas we’ve spotted on Pinterest. Hey, it occurs. But new research published in Nutrition Journal shows that we’ve got to pay more attention to one key component: protein.

Researchers with the University of Missouri looked at girls who consumed anything they called a “normal” protein breakfast (13g of protein), a high-protein breakfast (35g of protein), or no breakfast by any means. When compared with skipping the breakfast altogether, both breakfasts reduced cravings for sweet and savory foods later while in the day. Nevertheless the high-protein group experienced the very best craving-combating effects.

“Dietary protein has become well documented to increase appetite control,” write the investigation authors. And while you may have remarked that protein makes you feel full, the study also saw that protein boosts your amounts of dopamine, providing that “mmm, that’s good” feeling. (Often known as “reward.” Also know as “less reason to look for more food.”)

Here are a few easy-to-make breakfasts that’ll prevent you feeling satisfied-long after your first morning meeting:

Healthy Breakfast Ideas: (Almost) Instant Eggs

Try one such 6 easy, healthy egg recipes: One egg has six grams of protein, and each and every recipe takes lower than Quarter-hour.

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Healthy Breakfast Ideas: Satiating Smoothies

Really need to your protein intake? Add whey to just one these cake recipes for green smoothies.

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Healthy Breakfast Ideas: Nutritious “Fast” Food

If setting up the stove (or the oven, as well as blender) no longer has enough the question (thanks, snooze button), these quick, no-cook breakfasts maybe you’ve covered.

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