5. Make Your Oatmeal Savory

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Recent research suggests early risers eat more protein, while night owls down more sugar and saturated fat. The study authors think that the people who eat more sugar and fat are night owls because those nutrients screw with your internal body clock, messing up your metabolism, says Christy Brissette, R.D., president of 80 Twenty Nutrition. Studies show that morning meals with protein may help you to eat fewer calories during the rest of the day, says Jenny Beth Kroplin, R.D. While oatmeal offers a healthy serving of fiber, many people don't feel satisfied after a bowl or go overboard on sugar, says Cording. She suggests making it savory: Cook 1/3 cup of plain oats with one tablespoon of ground flax, your favorite savory spice blend (think garlic powder, ground ginger, paprika, and turmeric), and milk (or unsweetened non-dairy milk) for a dose of protein. Add in grated zucchini for volume and extra fiber and top with a fried egg for extra protein.

Enjoy Carbs and Protein Post-workout
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