It’s no secret that Americans have a problem with portion control. We’re the land of the free, home of the super-size-me option, and all-you-can-eat buffets.

But according to the Mayo Clinic, tracking your portion sizes can be the key to losing weight and keeping it off.

In an effort to help you get your day started in a nutritiously efficient way, here are six breakfasts that aren’t only healthy and delicious, they’re perfectly packaged in mason jars so you’re not tempted to overeat or ask for seconds:

1. Blueberry and Grilled Peach Quinoa Parfait

blueberry grilled peach quinoa parfait

This little number calls for grilled peaches to satisfy any craving you might have for sweetness, although fresh peaches work just as well in a time-crunch.

Layered with nutty quinoa, creamy Greek yogurt, crunchy pecans, soft blueberries, and drizzled with maple syrup, it’s a symphony of textures so delicious, you could make it for dessert, too.

2. Mason Jar Frittata

mason jar frittata

You may need to get up a little earlier to whip up this Italian-themed omelet, but it’s worth your while for a meal that’ll keep you satisfied till midday.

3. Gluten-Free — and Guilt-Free — Mac & Cheese

gluten free mac and cheese

If this is your sorta thing in the morning, go for it.

If you have a need or made a choice to go gluten-free, this breakfast suggestion is definitely for you.

4. Salted Turtle Overnight Oats

salted turtle overnight oats

This is a taste-treat combo of chocolate, caramel, and pecans mixed together.

It’s also a morning meal that keeps things healthy with medjool dates as a surprisingly perfect stand-in for caramel, plus cocoa powder, unsweetened almond milk, oats, and of course, the pecans.

5. Overnight No-Cook Refrigerator Oatmeal

no cook refrigerator oatmeal

With this basic récipe, you can wake up to a delicious breakfast with a good amount of protein in a different flavor every day!

Our source blog for this item lists 20 flavors, including cherry, almond, papaya, coconut, cashew, and strawberry pumpkin seed.

6. Apple Pie Pancake in a Jar

apple pie pancake in a jar

Made with real ingredients — including almond butter, apple butter, and whole wheat flour — rather than prepackaged mix, this version cooks in the microwave and is all the light, fluffy, fruity goodness you expect off the griddle.

And again, the jar makes for easy portion control since a stack of pancakes can go down pretty easily.

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