No matter what your calorie goal is, making a nutritious breakfast should be a regular part of your morning: It gives you a boost of energy after a long night’s sleep and helps keep those mid-morning hungries at bay. Here’s what a nutritious breakfast might look like at three different calorie targets: 300, 400 and 500.

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Keep in mind you can have Options 2 and 3 for 300 calories or less with minor modifications. For the breakfast sandwich, simply omit the cheese. Eyeing the egg scramble? Just skip the toast and cheese. Scroll to the bottom for more information on how to make both.