Toast eaters, it’s time to change your ways. A new study in the International Journal of Obesity shows that eating tons of protein in the morning—think at least double what you’re eating now—can help you consume 400 fewer calories throughout the day and burn more fat over time.

How much protein are we talking about here? The overweight young adults in the study who experienced the perk ate high-protein breakfasts with 350 calories and 35 g of protein—that’s the protein equivalent of almost 6 eggs—for 12 weeks. Those who ate an average breakfast with about 13 g of protein or skipped the morning meal altogether didn’t fare so well, eating 400 more calories throughout the day while experiencing more hunger and, overall, gaining more body fat.

The likely reason for the high-protein perk? Improved glycemic control, says Heather Leidy, PhD, study author and assistant professor in the department of nutrition and exercise physiology at the University of Missouri. Basically, these people had more stable blood sugar, which contributes to reduced desire to eat and improved body composition.

But do you really need 35 g of protein to reap all those benefits? Fortunately, recent data suggests that a more doable range of 24 to 30 g of protein in the morning will have similar positive effects, says Leidy. Here are 3 delicious—and speedy!—ways to achieve just that.

Omelet in a Mug: 30 g protein
Spray a large mug with cooking spray. Add 2 to 3 whisked eggs; 2 oz sliced deli ham, chopped; 2 Tbsp diced bell pepper; and salt and pepper to taste. Mix well and microwave on high for 1 minute. Stir and break up any large chunks with a fork, then cook again on high until eggs are set, about a minute. Top with a sprinkle of cheese.

Protein-Boosted Overnight Oats: 24 g protein

In a jar with a lid, combine ½ cup rolled oats, ¾ cup milk, 1 scoop whey protein (we like Source Organic Whey Protein Concentrate), and toppings like blueberries, slivered almonds, and cinnamon. Mix well and store in the refrigerator, covered, overnight.