Loaded breakfast bowl

If you're a morning person, taking time to welcome the day slowly is essential for getting in a great mood. Because you don't need to sleep in, you can use your time to create something a bit more complicated for your breakfast. Kaleigh McMordie, a registered dietician, loves an 'everything but the kitchen sink' kind of breakfast bowl. "I always start my day with a combination of protein and carbohydrates. Complex carbs like oats and whole grain bread provide your body and brain with the energy it needs first thing in the morning," she says. "One of my favorites is oatmeal with egg whites stirred in, topped with berries and a spoonful of nut butter. This breakfast bowl has it all: whole grains, protein, fruit and healthy fat."

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Wild blueberry peanut butter smoothie

Even if you've mulled over every slide of your presentation and practiced your speech so much you're hearing it in your sleep, it's normal to have some anxiety when the big day arrives. You don't want your tummy talking to you during the Q&A, so make something fast that'll keep you full and get your metabolism moving. Registered dietician Amy D. Gorin says this wild blueberry peanut butter smoothie is her go-to breakfast for big days. "I can make it in a flash, and it contains some pretty awesome ingredients that will help give your metabolism a boost in the morning," says Gorin. "[It] combines Greek yogurt, milk and peanut butter to provide 22 grams of protein -- helpful for your metabolism because your body expends more energy to metabolize and store protein," she says. "It also contains a big dose of health-helping antioxidants from the wild blueberries, which actually contain more antioxidants than 20 other fruits and vegetables, including cranberries," she adds.

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Veggie frittata

Especially if you signed up for a cardio-intensive workout, the idea of having something heavy on your tummy might not be the best idea. In this case, Faletra says preparing a veggie frittata for the week to grab after you towel off is a good way to increase metabolism. "A frittata is a great meal to start the day with because it is full of fiber from the veggies, which will help promote healthy digestion and blood sugar balance," she explains. "It also is loaded with complete protein necessary for the building and maintaining of lean muscle, which can help increase the body's metabolism. A frittata [is] a perfect post-morning workout meal to help repair lean muscle and provide stable energy."

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You know the signs of impending sickness: your nose is clogged, your head feels light and your throat has an uncomfortable tickle. Fight back the oncoming sickness with a morning cup of green tea if you want a boost of energy. "Regularly drinking this may help boost metabolism because of the caffeine and catechins it contains," says Gorin. "The caffeine may offer a small metabolism benefit for up to 24 hours -- and the catechins (particularly EGCG in green tea) have been shown to help metabolism, too," Gorin says.

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Whole milk yogurt with toppings

If you're in the anti-breakfast camp, you might struggle with downing anything but black coffee. For a low-cal option that's not heavy on your stomach, see if you can get through another one of Rizzo's go-tos. "I like yogurt made with whole milk, topped with a handful of almonds and chia seeds. This combo is high in protein and healthy fats, both of which keep you full without many calories and keep your metabolism in check," she says.

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