You know the saying: “Breakfast is the most important meal of the day.” So if you’re trying to make mornings more bearable, a cup of coffee and a stick of gum isn’t going to cut it. “After sleeping all night, our metabolism and blood sugar are at their lowest; we need a healthy breakfast to re-energize us,” says Rebecca Scritchfield, R.D., a Washington D.C. based nutrition and exercise expert specializing in weight management. Her breakfast of champions consists of a protein, a colorful fruit or veggie, and a whole grain (Think: Greek yogurt topped with fresh blueberries topped with granola and chia seeds).

And if you’re a walking zombie without your morning caffeine fix, Scritchfield suggests adding a spill of milk or fortified soymilk (i.e. lattes and café au laits), which spikes your beverage with calcium and protein.