In spite of the well-documented drawbacks of not eating breakfast, approximately 30 percent of Americans are still failing to fuel themselves in the morning, according to WebMD. And many of those moving through their days with empty stomachs blame a lack of convenience.

Earlier this year, the Washington Post pointed to research showing millennials consider even breakfast cereal too inconvenient. And research cited in the Huffington Post indicates Americans 18 and older who miss their first daily meal most frequently blame lack of hunger or an overly busy schedule.

However, several studies point to adverse health and cognitive effects from missing breakfast. Consumer Reports indicates eating within two hours of waking promotes the metabolizing of your glucose or blood sugar all day, in turn boosting your energy. “Don’t skip breakfast,” advises researcher Dr. Leah E. Cahill of Harvard Medical School. “Incorporating many types of healthy foods into your breakfast is an easy way to ensure your meal provides adequate energy and a healthy balance of nutrients.”

Experts recommend those in the habit of skipping breakfast instead optimize ultra-easy and ultra-convenient comfort food meals. Most recipes can be made ahead and stored in your fridge for mornings when you’re short of time and energy. They’re made even faster via the latest microwaves by Panasonic that optimize inverter technology for even cooking that works from the outside in.

Below are a few easy microwave recipes for busy mornings:

Toasty banana bread oatmeal: 

In a microwaveable mug, combine 1/2 cup quick-cooking oats, 1 egg, 1/2 cup milk, 1/3 smashed banana and a little flax seed, cinnamon and/or honey. Microwave for 2 to 3 minutes, stir and eat.

Savory French toast in a mug:

Just cube a slice of white bread and soak it for 5 minutes (press it down) in a mug holding a whisked egg, 5 tablespoons milk, 3 tablespoons grated cheddar, 3 tablespoons cooked ham and salt and pepper. Microwave for 1 to 2 minutes, then eat warm.

Warm apple muffin:

Melt 1 tablespoon butter in a microwaveable mug. Mix in a beaten egg, 3 tablespoons flour (almond or coconut works well), 1/8 teaspoon baking powder and a little maple syrup, vanilla, cinnamon and salt. Top with finely chopped apple and walnuts and butter. Microwave for a minute. Grab and go.

Tasty breakfast sandwich:

Add to a mug 1 teaspoon melted butter, 1 tablespoon milk, an egg and some chopped onion, green pepper ham and hot sauce to taste. Microwave about 30 seconds, then scoop out and add to a toasted English muffin topped with a slice of your favorite cheese. Grab, then enjoy the savory goodness.

Roll-ups to go:

Slather the inside of a 6 inch tortilla with peanut butter, jam, half a smashed banana and dried unsweetened coconut. Roll it up like a burrito, wrap it in a loose paper towel and microwave it for half a minute before appreciating how the flavors melt in your mouth.