• Cereal

Sure, it’s convenient. But the majority of cereals are high in added sugar and low in good-for-you stuff like fiber and protein. As a result, there’s a high chance your stomach will start rumbling again mid-morning, making those mediocre doughnuts in the break room look more appealing than ever.

Instead, trade the O’s or flakes for overnight oats. They’re just as easy, and they’ll keep you satisfied all morning. And if you really want cereal? Pick a clean option with at least 5g fiber and less than 10g sugar per serving, and follow these tips to make your bowl more filling.

• Toast with buttery spread

Even if you choose whole wheat, a slice of bread with fake butter is far from an ideal breakfast. For starters, most buttery spreads and margarines contain trans fats, a dangerous, synthetic fat that can raise bad cholesterol, lower good cholesterol, and up your risk for heart disease and diabetes. Plus, there’s no protein, fruit, or veggies here. If you love toast with breakfast, have a slice of whole grain bread with a little bit of real butter.

• Coffee

In case you haven’t heard, coffee is really, really good for you. But a plain cup isn’t a substitute for a meal, folks. The caffeine in coffee might dull your appetite temporarily, but chances are, you’ll find yourself scrounging through the snack drawer by mid-morning. Instead of sipping solo, enjoy your coffee with a meal. Not hungry when you wake up? Fine—have your coffee first. Then pack a light meal or snack to eat later in the morning, like fruit and cheese, or half a nut butter sandwich. You’ll be glad you did.

• Donut

Make no mistake, they’re simply one of the worst breakfast foods around.

One donut contains about 300-550 c******s and it’s jam-packed (sometimes literally) with 30 grams or more of refined sugars.

As such, this small piece of junk food can give you an insulin spike that makes your blood sugar levels surge through the roof.

The resulting blood sugar crash is not pretty, and it’s exactly why, if you’ve had a donut for breakfast, you’re ready for a nap by 11am.

In the long term, this roller coaster sugar surge can create seriously detrimental metabolic conditions. It overworks your pancreas to counteract your high blood sugar levels and the body’s inability to store more glucose because your glucose stores are already full.