Back to school means a busy morning is ahead. Here’s a simple formula for a breakfast that will keep you fueled and full until lunch. Hy-Vee Registered Dietitian Claire describes what nutrients make up the most filling breakfasts.

The nutrients you need

1. Protein

Protein plays a big role in satiety. Aim for 10 to 15 grams for breakfast.

2. Fiber

Fiber helps us feel full for longer. Try to get 7 grams or more to start the day.

3. Fat

Fats not only help you feel full, they also help you absorb vitamins A, D, E and K. Include a small amount of healthy fat with your meal.

4. Complex carbohydrates

Complex carbohydrates break down more slowly than simple carbohydrates. This means they release energy steadily without spiking your blood sugar.

Kashi Spicy Honey Almond Snack Mix

Serves 8

All you need:

¼ cup Hy-Vee unsweetened coconut flakes

4 cups Kashi Go Lean Crunch! honey almond flax cereal

2 tbsp golden flaxseeds

3 tbsp safflower oil

1 tbsp Hy-Vee honey

1 tsp Hy-Vee low-sodium soy sauce

¼ cup Hy-Vee sliced almonds

1 tbsp curry powder

2 tbsp white sesame seeds

¼ tsp Hy-Vee cayenne pepper

¼ tsp Hy-Vee ground cumin

¼ tsp kosher salt

All you do:

1. Preheat oven to 300 degrees. Spread coconut in shallow baking pan. Bake, uncovered, for 2 to 3 minutes or until toasted.

2. In a large bowl, toss together toasted coconut, cereal, flaxseeds, safflower oil, honey, soy sauce, almonds, curry powder, sesame seeds, cayenne pepper, ground cumin and kosher salt.

3. Spread evenly on a baking sheet. Bake, uncovered, for 3 to 5 minutes or until lightly browned. Cool completely before serving or storing. Spread evenly on a baking sheet. Bake, uncovered, for 3 to 5 minutes or until lightly browned. Cool completely before serving. Snack mix can be stored in an airtight container for up to one week.

Pro tip: Top Kashi cereals with berries and milk for a filling and nutritious breakfast.

Claire Henning is a registered dietitian at Hy-Vee in Marshall.