You’ve been up all night, either because you were studying for exams, pulling an all-nighter at work, or having the time of your life with your friends.

Regardless of the reason, when you finally get some sleep and wake up feeling groggy and disoriented, the first thing you need to do is eat something that will give you energy and mental clarity. Here are some breakfast ideas that will help you perk up after a long, sleepless night.

Banana Pancakes

Bananas are a great source of energy and potassium, which is important for brain function. Pancakes are a classic breakfast food that can be made quickly and easily, even if you don’t have a lot of cooking experience.

To make banana pancakes, mash one ripe banana and mix it with two eggs, a teaspoon of vanilla extract, a quarter teaspoon of baking powder, and a pinch of salt. Cook the pancakes in a pan greased with butter or coconut oil. You can top your pancakes with peanut butter, honey, or maple syrup, which will add more energy-boosting nutrients.

Egg Muffins

Egg muffins are like mini frittatas that you can make ahead of time and eat on the go. They are high in protein, which will keep you full and focused.

To make egg muffins, beat six eggs in a bowl and add your favorite vegetables, such as spinach, tomatoes, onions, and mushrooms. Pour the mixture into a muffin tin and bake in the oven for 20-25 minutes. You can also add some cheese or bacon bits for extra flavor.

These egg muffins can be stored in the fridge for up to a week, so you can make a batch on Sunday and have breakfast ready for the entire week.

Smoothie Bowl

Smoothie bowls are a trendy breakfast option that are not only delicious but also packed with vitamins and nutrients. You can make a smoothie bowl by blending frozen fruit and yogurt or milk in a blender until it has a thick and creamy consistency.

You can then top your smoothie bowl with granola, nuts, seeds, and fresh fruit. Some good smoothie bowl combinations include acai berries, bananas, blueberries, spinach, and almond butter. Smoothie bowls are also great for people who want to eat a healthy breakfast but don’t have a lot of time to cook.

Avocado Toast

Avocado toast has become a popular breakfast choice in recent years, and for good reason. Avocados are high in healthy fats, fiber, and vitamins, and they also taste delicious.

To make avocado toast, toast a slice of whole-grain bread and spread mashed avocado on top. You can add a pinch of salt, pepper, chili flakes, or lemon juice to add more flavor. You can also add other toppings, such as a fried egg, smoked salmon, tomatoes, or cheese.

Avocado toast is a simple and satisfying breakfast that will keep you full until lunchtime.

Oatmeal

Oatmeal is a classic breakfast food that is high in fiber, protein, and a type of carbohydrate called beta-glucan, which can improve brain function.

To make oatmeal, bring one cup of water or milk to a boil, add half a cup of rolled oats, and stir until the mixture thickens. You can add some cinnamon, honey, berries, or nuts to add more flavor and nutrients. Oatmeal is also a versatile breakfast option that you can customize to your liking.

Yogurt Parfait

Yogurt parfait is a breakfast option that is both healthy and delicious. Yogurt is high in protein, and it also contains probiotics, which can improve digestion and boost immune system function.

To make a yogurt parfait, layer Greek yogurt, granola, and fresh fruit in a glass or jar. You can also add some honey or peanut butter for extra flavor. Yogurt parfaits are also great for people who want to eat breakfast on the go and don’t have time to sit down and eat.

Spinach and Feta Wrap

If you want a breakfast option that is savory and satisfying, a spinach and feta wrap might be just what you need. Spinach is an excellent source of iron and vitamin C, and feta cheese is high in protein and calcium.

To make a spinach and feta wrap, sauté spinach in a pan with some garlic and olive oil. Spread some hummus or cream cheese on a whole-grain tortilla, add the spinach and feta cheese, and wrap it up. You can take this breakfast on the go or eat it at home.

Breakfast Burrito

If you’re in the mood for something hearty and filling, a breakfast burrito might be the perfect option. You can stuff a burrito with scrambled eggs, black beans, cheese, salsa, avocado, and any other fillings you like.

This breakfast option is high in protein, fiber, and healthy fats, and it will keep you full for a long time. You can make a batch of breakfast burritos in advance and freeze them for later use, which is convenient if you want to eat breakfast on the go.

Bagel and Lox

Bagel and lox is a classic breakfast option that is easy to make and tastes delicious. Lox is smoked salmon, which is high in protein and healthy omega-3 fatty acids. To make a bagel and lox, toast a bagel and spread cream cheese on top.

Add some lox, capers, and red onion for extra flavor. This breakfast option is great for people who want to eat something savory and satisfying.

Tofu Scramble

If you’re a vegan or vegetarian, a tofu scramble can be a great breakfast option. Tofu is a good source of protein and can be seasoned with a variety of spices and herbs.

To make a tofu scramble, crumble a block of firm tofu in a pan and add some vegetables, such as onions, peppers, and mushrooms. Season with turmeric, cumin, garlic powder, and salt. You can also add some nutritional yeast for a cheesy flavor. Tofu scramble is a filling and nutritious breakfast option that will keep you energized throughout the day.