No breakfast

Eating breakfast helps reset your master clock and tells your metabolism to rev up for the day. It helps you fall asleep earlier, and sleep better. Each of these options is balanced and 300–400 calories.

Keep these standbys at work:

• Frozen sprouted grain toast with 1-2 Tbsp nut butter
• Quick-cook oats and Greek yogurt, sprinkled with a few chia seeds

Or make these meals fresh:

• Fruit and greens smoothie
• 1/2 cup cooked steel cut oats with plain Greek yogurt and fresh berries