breakfast

Gently pull off the lid of a yogurt and add a topping, and you've got yourself an easy healthy breakfast. The protein in yogurt helps sustain energy throughout the morning, but if you're not careful that good-for-you bowl can turn out to be bad for your waistline. Here are some ways to save calories on this popular breakfast.

• Be a plain Jane: Flavored yogurts seem healthy since they're made with real fruit, but many also contain added sugar. Choosing plain yogurt will save you 30 calories (and at least 10 grams of sugar). It might take a little time to get used to the tangy flavor, but soon enough flavored yogurts will seem too sweet. Another tip: Greek yogurt won't necessarily save you calories, but it does offer more protein, which can help ward off mindless snacking later.
• Skip the sweeteners: Although natural, maple syrup and honey add about 65 calories per tablespoon.
• Go fresh: Always choose fresh fruit instead of dried varieties. One cup of fresh blueberries is 84 calories and 3.6 grams of fiber, while a quarter-cup of raisins is 123 calories and just 1.5 grams of fiber.
• Go nuts: Nuts increase the fiber and protein, but choose wisely. Raw cashews and pistachios have slightly fewer calories and fat than almonds, walnuts, or peanuts.
• Cereal swap: Granola and yogurt go together like PB&J, but if you read the label of your favorite bag you'll see a small serving is high in both calories and fat, and doesn't offer a ton of fiber. Instead of topping your yogurt with those sweetened oats, opt for one of these high-fiber cereals.
• Measure: Buying yogurt in large tubs will save you money, but if you just eyeball a six-ounce serving, chances are you'll end up with more. Grab the measuring cups to help you spoon out appropriate serving sizes of yogurt, and all your add-ons including fresh fruit, nuts, and cereal. Use a smaller bowl instead of a larger one to prevent you from adding a little extra to fill the space.

Vegans are often on the hunt for a new and tasty protein-packed breakfast. These five animal- and dairy-free recipes are all varied, but they each share one common thread: at least 10 grams of protein per serving. Whether you prefer a sweet or savory start to your day, there's an option on this list for everyone.

Banana Bread Batter Oatmeal

Banana bread lovers will fall hard for this banana bread batter oatmeal recipe with just under 12 grams of protein. While you can enjoy it warm, it's even more delicious when served cold!

Apple Cinnamon Overnight Smoothie

The refreshing coconut water in this fiber- and protein-packed apple cinnamon flaxseed smoothie from registered dietitian Erin Palinski makes it a hydrating and healthy Summer breakfast.

Southwestern Tofu Scramble

Try a riff on classic scrambled eggs with this hearty Southwestern tofu scramble. Beyond the protein, it's filled with fresh vegetables and healthy spices like turmeric and coriander.

Keep reading for two more high-protein vegan breakfast recipes.

If you already start your day off with breakfast, you're on the right track, but are you are making the smartest choices? It's often favorites like bagels and granola that offer a boost in energy (cough, cough, they are loaded with sugar) but aren't necessarily the best option for your waistline. Because breakfast really is the most important meal of the day, start your morning off with these smart swaps to keep you on track for the rest of the day!

• Swap Number One: Croissant for an English muffin. Sorry, but it's time to break up with that strawberry-filled, buttery croissant. But don't get too sad — a homemade whole wheat English muffin isn't so bad. Considering a croissant is about 560 calories and an English muffin 120, you're saving your waistline a load. Top with strawberry jam (40 calories per tablespoon), and you won't be missing a thing!
• Swap Number Two: Granola for oatmeal. Whether it's in fashion or in your cereal bowl, "going granola" isn't the best choice. Sure, it's crunchy, but most store-bought granolas have tons of sugar and calories for a very small serving. Keep it clean and swap it for a warm bowl of oatmeal. Not only will it keep you full longer, but a bowl of oatmeal is significantly lower in calories. If you still aren't convinced, check out this oatmeal vs. granola showdown.
• Swap Number Three: A bagel for toast. Nothing beats a bagel until you realized it is equivalent to five slices of bread! Save yourself and swap it for two slices of whole wheat toast. With the calories you'll save (about 330 calories), you can even add peanut butter to avoid midmorning hunger.