Try any of these three recipes that are bound to stay with you until lunch.

En español | If I eat a carb-heavy breakfast — especially the refined variety — I'm almost always hungry again by 10 a.m. And I'm not talking one snack between breakfast and lunch. It causes me to overeat the rest of the day. So, over time, I've discovered a few foods — eggs, Greek yogurt, avocadoes and beans among them — that stay with me until lunch. Here are three recipes that may do the same for you.

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Eggs are one of my top stick-to-the-ribs breakfast foods. Because I want to keep my cholesterol range within normal, I enjoy eggs just two to three times a week. I've also started making omelets with just two eggs and four egg whites (you can also use liquid egg whites). You get all the filling bulk of more eggs without the extra calories and cholesterol.

Top those eggs with an abundance of meaty mushrooms and a modest amount of cheese, and you are less likely to be rooting around in the fridge between meals. This open-face presentation means you can make one omelet for two, no special omelet skills required! If it's just you, the recipe easily halves, but the leftover omelet reheats beautifully for breakfast later in the week

Protein-rich Greek yogurt is another reliable ingredient that keeps me satisfied all morning. I add it to my smoothies, serve it alongside cucumbers and tomatoes for a Middle Eastern-style breakfast, or team it with homemade granola and seasonal fruit. When Greek yogurt is on the menu, I don't think about lunch until it's time.

This time of year, when so much of our favorite fruit is out of season and pricey, I top my parfaits with leftover cranberry sauce. Once the Thanksgiving turkey runs out, pull out the cranberry sauce for breakfast.

And I believe mashed avocadoes are the new butter. In the summer I slather them on toast with sliced fresh tomatoes, but this time of year, when tomatoes are less reliable, I top them with black beans quick simmered with a spicy salsa.

Next: Open-faced mushroom-swiss omelet. »