Ditch the donuts this Father’s Day and fill Dad up with something high in flavor and nutrients and low in carbs, cholesterol and sugar. Make the day feel indulgent without the guilt (and bloat) with these simple, health-forward brunch hacks.

Whether your Dad prefers sweet or savory, we’ve got the menu dialed in for both his taste buds and his waistline. A few small diet tweaks can make a big difference in Dad’s energy, nutrient intake and long term health.

Sweet Tooth Specials

Instead of sugary cereal try:

Overnight Oats with Peanut Butter and Cinnamon

In a small jar or bowl mix ½ cup of milk or non-dairy substitute, 1 tbs chia seeds, 2 tbs nut butter and 1 tbs maple syrup. Add in ½ cup rolled or steel cut oats and mix until oats are fully soaked. Cover and let sit in the refrigerator overnight or a minimum of 6 hours. Enjoy the next day as is or top with fruit, nuts, granola or anything that sounds tasty.

Highlights: packed with protein, can be dairy free & gluten free (use dairy alternative and GF oats), low in sugar. Can be made ahead of time for a quick and easy brunch option.

Instead of a sugary yogurt parfait try:

Homemade Acai bowl

In a blender add 1 packet frozen unsweetened acai berry, 1 frozen banana, ½ cup frozen blueberries & ½ cup sweetened juice (apple juice is ideal) *tip: the more frozen your ingredients are, the thicker your bowl will be. Blend until smooth and pour into a bowl. Top with anything you’d like. We’d suggest: sliced bananas, sliced strawberries, granola, a drizzle of peanut butter or honey

Highlights: packed with antioxidants, low in sugar and carbs, dairy free

Savory Staples

Instead of a bacon, egg & cheese sandwich try:

Egg Frittata with Veggies

Pre-heat oven to 425 degrees. Chop a variety of vegetables (red onion, bell pepper, zucchini, garlic, asparagus, whatever sounds good) and spread on a sheet pan. Season with salt, pepper and a drizzle of olive oil and bake for 30 mins. Let veggies cool and reduce oven heat to 350. In a large bowl, whisk together 12 eggs, ¼ milk or dairy-free alternative, salt and pepper. Mix in veggies and pour mixture into an ovenproof skillet. Bake for 20-25 mins until eggs are fluffy and set up. Top with a sprinkle of cheese and scallions and enjoy.

Highlights: High in protein and healthy fats, low carb, and loaded with nutrient-packed veggies. Can be made ahead of time and reheated.

Instead of eggs benedict try:

Avocado Toast with Hard Boiled Egg

Hard boil 2 eggs (or a whole dozen to have an easy grab & go snack) and let cool. Toast 2 pieces of multi-grain or whole wheat bread. Smash a medium size avocado with a fork and spread onto toast. Peel and slice 2 eggs and spread over smashed avocado. Sprinkle with salt & pepper. Add red chili flakes or Sirracha if you want a little spice. Enjoy!