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Skipping breakfast is a terrible idea. Research suggests that people who skip breakfast are tubbier than people who eat it, in part because breakfast can provide an energy boost, ignite your metabolism, and curb hunger throughout the day.

Although this shake takes only a couple of minutes to make, it’ll fill you up without contributing to diabetes or a gut. Yes, peanut butter is high in fat, but it’s monounsaturated — the “good” fat that helps your body fight disease (peanuts in particular have been shown to help lower the risk of developing coronary heart disease and cardiovascular disease). Bananas provide potassium, a mineral crucial in maintaining normal blood pressure and heart function. And whey protein helps build muscle.

GUY RECIPE: PEANUT BUTTER & BANANA SHAKE
• 1 cup fat-free milk
• 1 scoop chocolate or vanilla whey protein
• 2 tbsp. all-natural peanut butter
• 1 medium banana
• Blend ingredients until liquified

Nutritional info: 461 calories, 37g protein, 46g carbs, 16g fat, 2g fiber