Is breakfast really the most important meal of the day? Some claim breakfast helps jump-start your metabolism, improves cognitive performance, and aids in weight loss; whereas others suggest that it has little effect on weight or may even hinder weight loss.

Regardless, many of us aren’t ready to ditch our morning meal, and for good reason. After a long stretch of not eating while we sleep, our bodies are quite literally ready to “break the fast” with some nourishment. Choosing the right breakfast foods—those high in fiber and/or protein—can prepare our minds and bodies for the day ahead. This becomes a challenge when we’re in a rush and opt for a fast-food breakfast sandwich—something that won’t provide the morning fuel.

Instead of being in panic mode in the morning, prepare these breakfast meals the night before—they are what your body is hungry for.