I come from a family that loves citing new studies to rationalize behaviors. Red wines are high in antioxidants so go for that refill! Blueberries are a superfood so load up on the muffins! Any new report can be twisted to support what we want.

So, when my dad alerted me to a recent study reporting that eating a high-protein breakfast will "reduce food cravings throughout the day and boost dopamine," I was more than ready to justify my morning egg habit. But, it turns out the reasons for eating a protein-packed breakfast (read: high in fat) are actually legit.

Dopamine is a neurotransmitter that not only helps control impulses, it acts like an all-purpose brain booster affecting general well-being, alertness, and creativity. The bottom line is, protein is essential to good brain function. (For more dietary sources of tyrosine, the amino acid in foods that create dopamine in your brain, check out the links above.)

Back to why you should be eating eggs in the a.m.: The research also suggests that skipping breakfast correlates with an increase in body weight! All the more reason to set fifteen minutes aside for an easy, protein-packed meal.

I'll be sharing more ideas soon for sneaking protein into traditionally sugary morning meals, like smoothies and even granola. For now, I suggest starting with a slice of your favorite toast, two perfect soft-boiled eggs, and ample amounts of butter. And, more good news on the fat front: butter isn't bad for you!

(Please note that if you have special dietary needs that preclude you from eating this type of breakfast, I am in no way suggesting you ditch the doctor's orders.)

Perfect 6-Minute Soft-Boiled Eggs on Toast

Ingredients: 2 large eggs 1 slice bread (New Yorkers, my favorite is from She Wolf Bakery) 2 tablespoons salted butter Flaky sea salt, such as Maldon Freshly ground black pepper

Bring a small pot of water to boil over high heat. Gently lower the eggs into the water. Lower the heat so it is at a simmer and cook for exactly 6 minutes.

Remove the eggs from the heat and run under cold water until they are comfortable to handle. (Now is the time to start toasting your bread.) Tap each shell on a hard surface, then roll to crack the shell all over. Don't roll too hard, just enough to create a web of cracks, this will make it easier to peel. Peel the eggs and discard the shells.

Slather the toasted bread with the butter and top with the eggs. Slice open with a knife, season with flaky salt and freshly ground pepper. Enjoy!