The idea that breakfast is the most important meal of the day is still up for debate, but there’s no denying that eating breakfast is important to your health. In fact, eating breakfast in the morning can even help you lose weight.

Researchers have found that people who skip breakfast are more likely to overcompensate later in the day, consuming more carbohydrates and fats and fewer fruits and vegetables. On the other hand, people who eat breakfast start the day feeling more satisfied and less likely to indulge and overeat the rest of the day. According to one study presented at a 2003 American Heart Association conference, eating breakfast may reduce the risk for obesity and insulin resistance by as much as 30 to 50 percent.

So, what’s for breakfast? Although breakfast is important, we understand that it can also be the most difficult meal to prepare and eat, especially if your mornings are spent rushing around trying to get yourself and your kids out the door. Here are three simple, healthy and delicious breakfast ideas we recommend.

Quinoa Fruit Salad

Spice up a plain old fruit cup with a scoop of cooked quinoa. Just toss everything together until the quinoa is evenly distributed, and add a dressing of honey, lime and basil for a little extra flavor.

Why quinoa? It’s one of the most protein-rich foods you can eat, and it contains more fiber than most other grains. It’s also a source of iron, magnesium and other nutrients and minerals.

Sweet Potato and Black Bean Breakfast Burrito

Breakfast burritos are an excellent portable snack to keep on hand. Make a batch, wrap them up in foil and keep them in the freezer for whenever a craving hits. Protein from the eggs and black beans will keep you fuller longer, while the sweet potato keeps the flavors interesting.

Sweet potatoes are also an excellent source of vitamin A, and they’re a good source of vitamin C, vitamin B6, potassium, fiber and other vitamins and minerals. Black beans are rich in fiber, potassium, folate and vitamin B6 and contain no cholesterol, making them an excellent food for heart health.

Blueberry Almond Overnight Oats

This is the ultimate breakfast for busy people. Simply combine oats, chia seeds, blueberries, vanilla, almond milk and maple syrup in a sealed container the night before. In the morning, top with slivered almonds and half a sliced banana, and you’re ready for breakfast. If you’re in the mood for something warm, heat the oats in the microwave for one to two minutes.

Oats are an excellent food to eat when you’re trying to lose weight. The fiber in oats help keep you full, so you’ll eat less and stick to your diet plan. Chia seeds are a gluten-free whole grain loaded with fiber, protein, omega-3 fatty acids and various other nutrients, making them among the most nutritious foods on the planet.

If you’re in a breakfast slump, give these quick, easy and delicious breakfast ideas a try!