If you’re trying to slim down, maintain your current weight, or quit your drive-thru coffee-and-donut habit, you might be tempted to skip breakfast or drastically cut down (hello, tiny yogurt cup!). However, a healthy, low-calorie breakfast shouldn’t be torturous or unfulfilling. After all, if you deprive yourself in the morning, you’ll likely overeat by the time lunch rolls around.

While the definition of “low-calorie” depends on multiple factors including your weight, height, and activity level, a good target range for a low-calorie breakfast is 300 to 350 calories if you’re headed for a desk job, or 350 to 450 calories if you have a more active morning ahead, says Susan Bowerman, R.D., C.S.S.D., senior director of Worldwide Nutrition Education and Training at Herbalife Nutrition.

To keep hunger at bay, make sure you’re getting in the optimum balance of macronutrients as well. Cereal with skim milk and a banana might fit your calorie target, but it won’t provide the high-quality protein, fiber, and healthy fats you need to stay satiated for hours, notes Lauren Harris-Pincus, R.D., author of The Protein-Packed Breakfast Club.

Aim for at least 20 grams of protein (think: about ¾ cup of cottage cheese or Greek yogurt or 3 eggs), 8 grams of fiber (a cup of raspberries, blueberries, or oatmeal), and about 10 grams of healthy fat (1 Tbsp of nut butter, 2 tsp of olive oil, or ⅓ of an avocado).

If that sounds like more than you were expecting, remember: Your breakfast should be about the same size as lunch and dinner, and it’s easy to underestimate how much you need to eat in the morning, especially when you’re cutting calories, says Bowerman. Ready to treat breakfast like the most important (and delicious) meal of the day? Read on to discover 30 dietitian-approved, low-calorie breakfast ideas that will keep you full all morning long.