Quick and healthy breakfast recipes. What to cook quickly for breakfast: recipes for every day


In this article, I will tell you what is best to eat for breakfast, after sleep (waking up).

First of all, remember: Immediately after waking up, you can’t eat a full meal, because... the body (including the stomach) has not yet “woke up”, and you need to wait 20-30 minutes, and then eat fully.

When I wake up, I immediately drink liquid (according to how I feel), by liquid I mean regular, plain, non-carbonated water and wait 30 minutes (well, as I wait, I do dirty things 😀 then I wash my face, brush my teeth, etc. , the procedure is commonplace and known to everyone). And after the norm I eat.

For breakfast, the most important thing to eat is COMPLEX CARBOHYDRATES! It could be rice or buckwheat, or both at once, or oatmeal, in general, whoever prefers what. I eat whatever I have 😀

Only COMPLEX (SLOW) CARBOHYDRATES!

Why do you need carbohydrates in the morning? Because carbohydrates are energy. And when do we need energy? That's right, during the day (in the first half of the day, and especially in the morning, after a long 8-10 hour sleep, for breakfast), because, as a rule, during the day, people are ACTIVE, and in the evening = PASSIVE (at home, after work, school, at sofa, at the computer, etc.), hence this recommendation. This is, firstly.

Secondly, notice I said COMPLEX CARBOHYDRATES. And not simple ones. Read more: In short, the main difference between simple carbohydrates and complex carbohydrates is the time it takes the body to absorb them and convert them into glucose. Those. complex carbohydrates provide a long-term and uniform supply of energy (this is what is needed), but simple carbohydrates on the contrary, they are accompanied by a rapid rise in energy and an equally rapid decline, which as a result contributes to the accumulation of excess fat/the appearance of various diseases(Badly).

In practice, most people eat simple coals, some rolls with butter and tea, etc. And this is a grave mistake. So they ate these simple carbohydrates (for example, a bun with butter) and in response to a rise in blood sugar levels, and simple carbohydrates very much raise blood sugar, the PANCREAS secretes, which removes sugar from the blood and turns it into fat.

That is, there is a SHARP RISE and DOWN OF BLOOD SUGAR (this means that in an hour or two at most, you will again be very hungry, and most likely you will again eat something incorrectly, again those same simple carbohydrates), in general, in the end, after all this “insulin reaction”, your body will be protected, and you can be congratulated on your new additional fat gains.

CONCLUSION: simple carbs for breakfast = BAD, no way. Only difficult ones.

Together with complex carbohydrates, ideally (and for those who are watching their figure, growing muscles or losing weight, etc., it is necessary) you also need to consume PROTEIN (of animal origin). I (and all other bodybuilders) don’t even take plant proteins into account; I talked about this in more detail in the main article:

It could be chicken breast, beef, fish, boiled eggs, anything... I eat whatever I have 😀

Along with all this, you also need fiber. First of all, vegetables, i.e. cucumbers, tomatoes, cabbage, etc. guess what I eat 😀 Vegetables help protein to be better absorbed and digested. That is why every meal containing PROTEINS must also contain VEGETABLES (fiber). Because Bodybuilders (jocks) cannot do without protein at every meal, and they eat vegetables together.

Well, fruits, such as apples, bananas, pears, etc. you can (but only if you can) for a snack... As a rule, you don’t have to worry about mass, on a diet of fruits, I recommend to my clients that if you eat, then before 15.00 no later, because... they contain simple sugars (they are all “sweet”).

CONCLUSION FROM THE ARTICLE: water, after 20-30 minutes: complex carbohydrates + proteins + fiber (vegetables/fruits);

And yes, for athletes, as in the recruiting stage muscle mass, and at the stage of burning fat, it doesn’t matter, these recommendations are the basics of the right, healthy eating. That's all, good luck to everyone)).

Best regards, administrator.


losing weight

Ingredients of the formula:

Calories

Carbohydrates

Squirrels

Fats

Cellulose

Sugar

Time

Wrong formulas:

Skip breakfast

Small portions

You can’t skip breakfast, but you shouldn’t reduce its portions either. An unbalanced, too light version of it will only lead to a rapid resumption of hunger, as a result of which you will want to eat more food, and therefore consume more calories. If you adhere to the above formula, the feeling of fullness will not leave you soon, and the energy you need for productive workouts will only increase.

Unbalanced diet

A feeling of long-term and “correct” satiety cannot be achieved even if breakfast consists, for example, only of carbohydrates or only of proteins. You can achieve results in losing weight and improve your health with balanced meals.

Examples of a healthy breakfast:

Oatmeal with fruits and nuts

Calories: 328
Fat: 9.7 g
Carbohydrates: 51.1 g
Fiber: 7.2 g
Sugar: 16.6 g
Proteins: 11.8 g

Mix half a cup of water with half a cup of unsweetened soy milk. Pour the resulting mixture into the same amount (0.5 tsp) oatmeal and cook over low heat until the water evaporates and the porridge thickens. After this, add a handful of berries, 1 tbsp. crushed walnuts and 1 tsp. maple syrup.

Egg rolls

Calories: 345
Fat: 15.7 g
Carbohydrates: 36.8 g
Fiber: 9.7 g
Sugar: 3.2 g
Proteins: 17.4 g

Fry one egg and one egg white with 2 tbsp. black beans, ¼ teaspoon chopped tomato, 2 tbsp. chopped onion. When the eggs are cooked, add the spinach. Now place the resulting egg mixture on the Mexican tortilla, top with diced avocado and 1 tbsp. salsa. Salt, pepper, add cumin and a little chili pepper.

Smoothie and hard boiled egg

Calories: 368
Fat: 12.6 g
Carbohydrates: 49.5 g
Fiber: 9.4 g
Sugar: 25.5 g
Protein: 25.4 g

Place in a blender two carrots, peeled and cut into small pieces, half a frozen banana, 2 cups spinach, one cup unsweetened soy or almond milk, 3 tbsp. protein mixture, 1/8 cup raisins, cinnamon, nutmeg and cloves. You can eat half of the prepared smoothie before training, and after - the remaining half and a hard-boiled egg.

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We have already written several times that proper breakfast- an essential component of successful weight loss. It is very important to start your day with a balanced, nutritious and healthy dish, which will not only help you wake up, energize you, but also kickstart your metabolism. We are sharing a formula for delicious and delicious food, based on the advice of nutritionists. hearty breakfast, which can make the process of losing weight easier for you.

Ingredients of the formula:

Calories

The calorie range for an ideal breakfast is 300-400 calories. If you are trying to lose weight, then your morning meal should include 300-350 kcal, and in the case when you are simply maintaining the desired weight level and combining diet with exercise, you should stick to the range - 350-400 kcal.

Carbohydrates

45-55 percent of your breakfast should be carbohydrates, that is, about 40-55 g. However, as you probably already guessed, we are talking only about their complex types. Sugary, starchy, and overly processed foods should be left at the store, and your plate should be filled with non-starchy vegetables, fruits, and whole grains.

Squirrels

Proteins should take up 15-20 percent of your morning diet, that is, 13-20 g. With their help, you can feel full and satisfied throughout the morning. In addition, some studies have shown that regularly getting at least 20 grams of protein for breakfast will help you fight excess weight. Excellent sources of this element include eggs, dairy products, soy milk, protein shakes, nuts, seeds and whole grains.

Fats

Of the total calorie content of breakfast, 30-35 percent should be fat (10-15 g). Instead of saturated ones, such as those found in bacon or cheese, consume monounsaturated ones - olive oil, nuts, seeds and oils, and avocados.

Cellulose

Fiber should be present in your daily diet in the amount of 25 g. More is possible, but only if the digestive system is functioning normally. Berries, peaches, apples, green and other non-starchy vegetables, nuts, seeds and whole grains will help you reach your weight loss goals.

Sugar

If you eat right, make your breakfast balanced and rich, oh the right quantity sugar you don't have to worry about. You simply won't have any free space left for sweets. However, if you still cannot completely give up sugar, remember that its daily norm is no more than 36 g. When you want to sweeten something, for example tea, try not to exceed 6 g, that is, 1.5 tsp. l. This includes white and brown sugar, maple syrup, honey and agave syrup.

Time

Perfect time for your breakfast - 30-60 minutes after waking up. If its dense version is akin to a difficult test for you, divide your morning meal into two parts: first eat something light, and after 1.5 hours enjoy a more filling dish. This circuit is also great for those who enjoy morning workouts. Only in this case, you need to take into account that before classes it is better to eat more carbohydrates, and after - proteins.

Wrong formulas:

Skip breakfast

When you sleep, all processes in your body slow down. Therefore, if you wake up and don’t give digestive system work, your metabolism will function very slowly throughout the day. In addition, you will deprive your brain of the glucose it needs to function actively and you will feel lethargic and depressed. To prevent this, be sure to eat breakfast. Remember that the morning meal is an opportunity to saturate the body with many useful elements, such as calcium, iron and vitamin C.

Breakfast:
* Oatmeal with blueberries and almonds. From the point of view of a balanced diet, this is a great start to the day. Add thawed blueberries, grated almonds to the Oatmeal, sprinkle everything with cinnamon and add a little honey. These foods are rich in nutrients, protein and fiber.
* scrambled eggs with herbs or omelet with vegetables. This breakfast is suitable for those who like to have a hearty meal in the morning. In addition to making you feel full, eggs will provide you with protein and vitamin E.

* fresh berries, Oatmeal and yogurt. Using a blender, mix all the ingredients and add two teaspoons of flax oil.
* fruit salad. Cut some apple, melon, orange, pear, banana, add grapes and berries. Next, the cut fruits should be poured with lemon juice and yogurt. Very tasty and healthy.
* nutritious sandwich made from whole grain bread, lettuce, chicken and low-fat hard cheese.
* cottage cheese and fruits. Add any fruit to your low-fat cottage cheese: apples, citrus fruits, and berries.
* buckwheat with milk. Buckwheat - wonderful dietary product. In addition, it is a storehouse of vegetable protein and microelements important for our body.
* hearty avocado salad: chop a couple of avocado fruits, add a boiled egg and grated cheese and do not season. Result: many vitamins, high in calories and nutrition.
* a mixture of half a banana, a third of a large apple and a tablespoon of oatmeal. Pour 200-250 g of kefir into the mixture.

Healthy breakfast for slim figure number 1.

Why not start your day with Oatmeal? This healthy porridge in count useful vitamins and microelements is in the lead. To vary the taste of oatmeal, you can add fresh or frozen fruits and vegetables to it.

Just 200-250 grams of Oatmeal for a healthy breakfast, and the treacherous thought of chocolate will cease to be obsessive, and a slim figure will be closer. Oatmeal is quickly digested and does not settle as an unbearable burden on the waist and hips.

In order not to waste time at the stove in the morning due to the risk of the porridge burning, you can use the express method of cooking it. It is necessary to fill the oatmeal with water and leave it in the microwave for 5-7 minutes.
During this time, you will have time to apply light makeup, and the porridge will turn into a pleasant creamy mass.

Healthy breakfast for a slim figure number 2.

Buckwheat porridge is an alternative to oatmeal. Buckwheat is generally a favorite product among those who want to lose weight. A small plate of porridge is not easy tasty dish, but also a storehouse of vitamins and microelements.
It is no coincidence that the buckwheat mono-diet is known as the most effective and efficient.

Healthy breakfast for a slim figure number 3.

Smoothies are a trendy and healthy breakfast that deserves a bronze place in our collection of foods for getting a slim figure. Smoothies are easy to make. You need to add whatever you want to kefir or low-fat yogurt.
Any vegetable that matches your taste is suitable for a vegetable smoothie. Fruity - as simple as shelling pears.

When all the components of the future breakfast have been determined, you need to blend everything in a blender. And to add satiety, you can mix the dish with a handful of oatmeal. Ready! A delicious and healthy breakfast for gaining a slim figure on your table.

Healthy breakfast for a slim figure number 4.

An omelet is a breakfast that is unique in its characteristics. It has many advantages: it is quick to prepare, varied in execution, tasty and healthy. To get creative with the taste of an omelette and add vitamin value to it, vegetables such as broccoli, tomatoes, green capsicum or bell peppers will not be superfluous in the egg mass.

Healthy breakfast for a slim figure number 5.

A tasty, beautiful and healthy breakfast for a slim figure is prepared from low-fat cottage cheese with berries and honey. Thus, if you beat all the ingredients in a blender, you will get a juicy curd cream that has no extra calories, but only maximum benefits.

You can diversify the taste of a cottage cheese breakfast not only with the help of fruits. This milk product and good in combination with fresh herbs.

Healthy breakfast for a slim figure number 6.

Muesli homemade- a real energetic healthy breakfast for a slim figure. It should not be confused with store-bought muesli, which, unfortunately, is a storehouse of calories. Muesli is easy to make.
It is necessary to lightly fry the flakes in a frying pan or heat them in the oven. This will give pleasant aroma and will add crunch.

And then just pour low-fat milk, kefir or yogurt over the cereal, add fresh and dried fruits, nuts and that’s it! A nutritious and very satisfying healthy breakfast is ready for a slim figure. And, mind you, there will be no extra calories. If, of course, you don’t overdo it with nuts and dried fruits.

Healthy breakfast for a slim figure number 7.

Fruit salad is a great start to the day. Any combinations are welcome. However, do not forget that grapefruit burns body fat, avocado gives you a feeling of fullness, and banana is high in calories, but this is not critical for a healthy breakfast.
A bowl of fruit salad can fill you up, give you energy and boost your vitality. True, for the sake of preparing it you will have to sacrifice about 5-7 minutes of sleep, but for the sake of a beautiful, slender figure, we think it’s worth going to such a feat as setting the alarm clock back a little.

Healthy breakfast for a slim figure number 8.

Unsweetened coffee with dark chocolate is a healthy compromise breakfast for those who cannot give up their favorite drink and treat. However, you should only choose chocolate that contains at least 70% cocoa. Otherwise, instead of benefiting a slender figure, dark chocolate will accumulate excess weight in the most problematic areas of the figure.

Healthy breakfast for a slim figure number 9.

Hard cheeses with a piece of whole grain bread - Alternative option start the morning with a healthy breakfast. Please note that the fat content of the cheese should not be very high, since cheese is a fairly high-calorie product. It is important that the sandwich is small.
You shouldn’t limit yourself to miniature sizes at all in an effort to quickly achieve a slim figure, because literally in an hour or an hour and a half you will want to have a snack. And your task is to hold out after a cheese breakfast until lunch.

Healthy breakfast for a slim figure number 10.

A small handful of nuts is suitable as a healthy breakfast for those who do not have time to prepare themselves any of the 9 recipes listed above. We must remember that nuts are very high in calories, so you should not abuse them. But in small quantities, about 10 almonds, your body will receive a boost of energy for the next 3-3.5 hours.

Healthy breakfast foods.

Fresh juices. A healthy breakfast, starting with a glass of orange juice, will help the stomach prepare to digest food. This nectar contains a large number of vitamin C; other natural juices (apple, carrot, tomato, etc.) are rich in pectin, carotene and other nutrients. Calorie content - 40-70 kcal.

Cereals. For breakfast, it is useful to eat muesli rich in carbohydrates, rye and whole wheat bread containing mineral salts, B vitamins and coarse fiber. The calorie content of different cereals ranges from 285 kcal (rice) to 330 kcal (barley.

Fruits. A healthy breakfast can start with fresh fruits or dried fruits - dried apricots, prunes, figs, raisins. Natural products contain many vitamins, minerals and dietary fiber, thanks to which such a breakfast provides normal work intestines. The calorie content of many fruits - apples, citrus fruits, pears, plums and others - does not exceed 40-60 kcal, which allows them to be included in any diet for weight loss.

Dairy products. A useful addition to a healthy breakfast will be natural yogurt: The live lactobacilli contained in it help strengthen the immune system. For breakfast, it is important to eat cheese, which is rich in easily digestible protein and calcium. The calorie content of yogurt is 70-80 kcal, cheese - 200-400 kcal.

Honey. Almost 40% of the carbohydrates contained in this product are fructose, which normalizes enzymatic processes in the body after breakfast. The benefits of honey are its beneficial effect on cardiovascular system: Including this valuable component in a healthy breakfast menu will help avoid unfavorable surges blood pressure during the whole day. Calorie content - about 400 kcal.

Coffee Tea. Tannin and caffeine have a stimulating effect on nervous system and help the body wake up, and minerals and antioxidants increase defenses. In addition to a healthy breakfast, you can drink green tea to improve your complexion. The calorie content of black coffee is 1-2 kcal, tea - 3-5 kcal.

Marmalade, jam. The gelatin contained in these healthy breakfast foods has a beneficial effect on secretory function gastric glands. This breakfast allows you to normalize the acidity level and ensures a comfortable state of health for the whole day. Calorie content - about 300 kcal.

Eggs. This traditional breakfast product is a complete source of essential nutrients. Eggs eaten for breakfast will replenish the reserves of phosphorus, zinc, sulfur, iron, vitamins A, D and group B. calorie content - 160 kcal.


A hungry person does not think about work, but about what he wants to eat. Therefore, having had a good meal, your concentration will be better, and your memory will not deteriorate. Doctors say that breakfast is important because it will help control your cholesterol and sugar levels in the body. Eating a hearty meal in the morning is quite beneficial; it is the basis of a healthy diet, and not only that. If a person regularly skips his morning meal, then the feeling of hunger begins to torment him long before lunch. In such a state, it is difficult to control yourself and not throw everything “that is not nailed down” into yourself. It has long been a proven fact that a person who skips breakfast eats more during the day than those who do not. The body has useful digestive enzymes that our body produces just in the morning. If a person does not eat in the morning, they disappear, and this can affect the functioning of the body. Scientists have proven that people who eat breakfast have strong immunity and do not get sick as often.

In the morning I don’t want to think about what to cook. Therefore, it will be much more convenient to compile sample menu for the whole week. This will make it easier to eat right, and you will have much more free time.
Nutrition, of course, must be correct, but strong restrictions lead to breakdowns. If you can’t imagine your life without sweets, morning is the ideal time for a “little crime.” Your body will have the whole day to get rid of the evidence, this will allow your figure to remain unchanged. After breakfast and before lunch, your body needs a proper snack. This will help get rid of the feeling of hunger. The work will be fruitful, and you will not be in danger of overeating at lunch. The ideal time for a snack or second breakfast is three hours after the main meal. For proper snack An apple, a glass of kefir or a handful of nuts are perfect.

Video PP Breakfast

Oatmeal pancake (pp recipe with oatmeal or ground flakes) is a real find for those who like to have a tasty and satisfying breakfast, as well as snack on wholesome and healthy food during the day.

Oatmeal pancake consists of the same eggs, oatmeal and milk, which is why it easily replaces porridge, scrambled eggs, and omelet. Oatmeal is a recipe for proper nutrition, the calorie content of which is within reasonable limits. It is good on its own, but it will be much tastier to add a variety of fillings to it, sweet or salty to taste.

For 2 oatmeal pancakes you need:

  • 2 eggs
  • 6 tbsp. l. long-cooked oat flakes
  • 6 tbsp. l. milk
  • a pinch of salt

For filling:

Option 1:
  • half a banana
  • 4 pieces of chocolate
Option 2:
  • 2 tbsp. spoons of curd cheese
  • 3-4 pieces of lightly salted fish

The recipe for this already legendary pancake is simple. Divide all the ingredients into 2 parts and alternately prepare 2 pancakes.

Hercules must first be ground using a blender or coffee grinder, but not to the point of flour, but as in the photo. Break an egg into a bowl with prepared oatmeal.
Add milk, add a little salt and mix everything thoroughly.
Pour the mixture into a cold frying pan with a good non-stick coating, turn on low heat and cook until bubbles appear.
Place curd cheese and pieces of lightly salted fish on one side of the first pancake.
Cover with the other side. After a couple of seconds, turn off the heat. Oatmeal pancake with savory filling is ready.
We do the same with the second oatmeal pancake, only now we put banana slices on it along with chocolate slices.
As a result, we got two wonderful oatmeal pancakes with different fillings. By the way, you can stuff a warm or already cooled oatmeal pancake with anything! For example: hard cheese and vegetables, chicken fillet, cottage cheese with berries, peanut butter with bananas. If you show your imagination properly, then every day for breakfast or snack you can pamper yourself and your loved ones with a new oatmeal pancake. Bon appetit!

A healthy diet is one of the foundations of maintaining health. With the help of nutrition, you can establish numerous processes in gastrointestinal tract, improve the functionality of the liver and the functioning of the excretory system, as well as maintain a figure in ideal condition.

Quick and easy ways to get your body in order healthy breakfasts. Recipes are selected individually, but before creating a diet it is better to consult a nutritionist.

Content:

Peculiarities

Morning food is a special energy resource that will be used for further work of the body, so it is important to saturate it the right food. Charging in the morning eliminates night trips to the refrigerator and overeating on an empty stomach. In this case, it is not the quantity of food that is taken into account, but its quality.

Many people associate a protein diet with benefits for the body in the morning. But only high-energy foods can give you energy, and this includes foods rich in carbohydrates.

And here, too, there is a peculiarity, because carbohydrates must be complex. These include various cereals, bran breads and low-calorie fruits. Breakfast recipes will help not only energize your body, but also lift your spirits.

Main dishes

Milk rice porridge

Ingredients:

  • polished rice - 1 cup;
  • milk – 4 glasses;
  • sugar and salt to taste;
  • butter – 30 grams;
  • egg.

Cooking method:

Rice is washed in warm water several times until it disappears. muddy water. Boil two glasses of water in a saucepan, add cereal and cook for about 10 minutes.

Stir the rice periodically. To prevent individual grains from sticking to the walls and bottom, add a small amount vegetable oil. Then the undercooked cereal is placed in a colander and thoroughly washed in hot or warm water.

The pan where the rice was cooked is rinsed from the broth, then milk is poured into it. After heating, you need to add the cereal, add sugar, salt and mix. Cook the porridge under a closed lid over low heat for about 20 minutes. Before breakfast, the dish is seasoned with butter.

Recipes include any type of cereal - buckwheat, millet, oatmeal or wheat.

Toast

Ingredients:

  • bread with bran or flax;
  • eggs – 5 pieces;
  • milk or mayonnaise;
  • butter;
  • salt;
  • greenery;
  • onion.

Cooking method:

The bread is cut into small slices. Mix the frying mixture in a bowl. Eggs are beaten in there, milk or mayonnaise (what is in the refrigerator), salt and finely chopped herbs are added. Whip everything well with a whisk until a homogeneous air mass is obtained.

Heat the pan a little. To prevent the bread from burning in butter, add vegetable oil. Each slice of bread is soaked in eggs on both sides and placed on a heated frying pan.

The degree of roasting is selected individually. After preparing the croutons, fry a small amount of onion in the same pan until golden brown. Hot croutons are sprinkled on them.

Bread fried with eggs is much healthier than toast. Breakfast preparation time depends on the number of croutons. They can be eaten with hot tea, but they are especially nutritious with milk. If you want something piquant, you can fry half a clove of garlic with onions, grating it on a fine grater.

Oatmeal and peanut butter

Ingredients:

  • 1 glass of cereal;
  • banana;
  • peanut butter;
  • salt, sugar.

Cooking method:

Oatmeal is cooked using standard technology. Before cooking, oatmeal is thoroughly washed to remove dust. Grate a small amount of banana into the hot porridge. Peanut butter is heated in a water bath. It is enough to add 2 tablespoons of this product to the porridge.

You can make your own peanut butter.

Cold oatmeal

Ingredients:

  • oatmeal – 1 cup;
  • natural yogurt – 150 ml;
  • berries, fruits.

Cooking method:

In the evening, oatmeal is washed in hot water and put them in a jar. They are poured with yogurt and mixed. Any berries or fruits are crushed in a blender and poured into a jar of porridge. The mixture is placed in the refrigerator for 6-12 hours. In the morning, the dish can be slightly warmed up.

To enhance the taste, a small amount of sugar is added to the porridge. Dried apricots, figs or prunes are also suitable for preparing oatmeal in a cold way.

Omelette

Ingredients:

  • eggs – 5 pieces;
  • hard cheese – 50 grams;
  • milk;
  • salt, spices;
  • vegetable oil;
  • tomatoes – 2 pieces.

Cooking method:

Beat eggs with salt and milk until smooth. The tomatoes are peeled and rubbed into a frying pan, poured with vegetable oil, and lightly fried.

The beaten egg mass is poured into the tomatoes and mixed quickly. Cover the omelet with a lid for three minutes, then turn it over to the other side and turn off the heat. The cheese is grated on top of the omelet and covered again.

If there is no hard cheese, you can replace it with smoked sausage cheese or processed cheese.

American pancakes

Ingredients:

  • eggs – 2 pieces;
  • 200 ml. milk;
  • 150 grams of flour;
  • soda;
  • sugar to taste;
  • vanillin.

Cooking method:

All ingredients are mixed and thoroughly whisked. The dough for American pancakes is quite thick, so a mixer will come to the rescue.

It is advisable to use a frying pan with non-stick walls or a special one for pancakes. Pancakes can be fried without vegetable oil under a closed lid. After the color changes and pimples appear, the pancake is turned over to the other side. It is not recommended to overcook the dish.

American pancakes are especially delicious with honey and nuts. In traditional American cuisine, the dish is smeared with orange jam.

Tender baked cabbage

Ingredients:

  • white cabbage – 300 grams;
  • eggs – 6 pieces;
  • hard cheese;
  • vegetable oil
  • salt, sugar, herbs.

Cooking method:

Coarsely chop the cabbage, put it in boiling water and boil, and drain in a colander. Beat eggs in a large bowl with salt and herbs, add a teaspoon of sugar.

Place the boiled cabbage there and mix thoroughly. Grease a baking tray generously with butter, pour in the eggs and cabbage. Grate the required amount of cheese on top. Bake until the eggs are ready in a preheated oven.

For variety, you can add zucchini or mushrooms to the cabbage after boiling them.

Pumpkin porridge

Ingredients:

  • 3 glasses of milk;
  • 1 cup millet;
  • 500 grams of pumpkin;
  • sugar and salt to taste.

Cooking method:

The pumpkin is cut into small cubes, the millet is pre-washed and scalded with boiling water. Pumpkin is poured with milk and cooked for 15 minutes over medium heat.

The prepared millet is poured into milk with pumpkin, sugar and salt are added. Over low heat, cook the cereal until thick (about 20 minutes). Place the pan with porridge in the preheated oven for 25 minutes.

After cooking, add a piece of butter to the porridge. And to prepare the dish, it is recommended to take a stainless steel pan with thick walls.

Cottage cheese

Ingredients:

  • 400 grams of cottage cheese 1% fat;
  • 1 egg;
  • flour, sugar, vanillin;
  • sour cream or honey for greasing.

Cooking method:

The dough is mixed from cottage cheese, flour and eggs. Sugar and vanillin are added. Add as much flour until the dough begins to stick to your hands. Balls are formed and sprinkled with flour.

They are fried in a frying pan in a large amount of oil and over low heat. The curds are fried until golden brown and brushed with honey or sour cream.

You can add poppy seeds or raisins to the dough for cottage cheese.

Semolina pudding

Ingredients:

  • 2 liters of milk;
  • 1 cup semolina;
  • 4 eggs;
  • 100 grams of butter;
  • 1 cup of sugar;
  • 3 tbsp. spoons of crackers, salt.

Cooking method:

Pour semolina into boiling milk, stir and cook for 15 minutes until thick.

Sugar and salt are added to the finished porridge. The whites are whipped into foam, the yolks are ground with sugar. Everything is added to the porridge and mixed. The baking sheet is greased with oil and sprinkled with breadcrumbs. The porridge is laid out, leveled with a spatula and baked for about 20 minutes in a preheated oven.

Semolina pudding is decorated with cherry jam.

Apple fritters

Ingredients:

  • 2 apples;
  • sugar to taste;
  • 1 egg;
  • flour;
  • vegetable oil.

Cooking method:

The apples are peeled, cut, and grated on a fine grater. All ingredients are added to the puree except vegetable oil. The mixture is mixed well. Apple pancakes are fried in a non-stick frying pan in oil until an appetizing crust appears.

The dish is served with tea

Oat pancakes

Ingredients:

  • 100 grams of oatmeal;
  • 150 grams of milk;
  • 1 egg;
  • half a banana;
  • half an apple;
  • sugar, salt.

Cooking method:

The oatmeal is washed, poured with hot milk and left to swell for about 15 minutes. Apples and banana are grated and pureed with egg, sugar and salt. The puree is added to the oatmeal. Pancakes are formed with a spoon and fried in a frying pan.

Round pancakes are pressed together during frying and served with sour cream or jam.

Breakfast cocktails

Milkshake with strawberries

Ingredients:

  • 100 grams of strawberries;
  • 1 liter of milk;
  • vanilla or almond essence;
  • sugar.

Strawberries are peeled, cut into slices and placed in a saucepan. Pour cold milk into it and beat everything with a blender along with sugar and vanilla.

Cocktail “Taste of Summer”

Ingredients:

  • 1 carrot;
  • 1 green apple;
  • 1 orange;
  • 1 glass of orange juice.

Carrots and apples are peeled and grated. The orange is crushed in a blender. All fruits are mixed and ground again in a blender with orange juice.

Cocktail muesli

Ingredients:

  • 1 pear;
  • 1 banana;
  • 0.5 cups cream;
  • 3 spoons of muesli.

All ingredients are mixed in a blender until pureed. Fill with milk or juice. You can add sugar to taste.

Quick and delicious breakfasts - video

A morning meal starts metabolic processes and provides the body with energy for productive activities. However, a huge number of people do not like to eat breakfast: they either refuse breakfast altogether or forcefully eat breakfast. Some people simply do not have time to have breakfast in the modern city rhythm and limit themselves to a sip of coffee or tea before leaving the house.

Let's consider what role breakfast plays in a complete diet, what to eat for breakfast when proper nutrition and why you can’t completely abandon it.

An ancient proverb teaches: Eat breakfast yourself, share lunch with a friend, leave dinner for the enemy. But why is it necessary to have breakfast, even if you have no appetite in the morning? The main reason is that lack of nutrients early in the day has a Negative influence on metabolic processes, performance and other important indicators. It is, in principle, possible to replenish the energy deficit during the day, but it will not be possible to stabilize the metabolism without a full breakfast. It is this circumstance that explains the fact that refusing to eat in the morning does not contribute to weight loss, but rather the opposite.

The benefits of breakfast for the body are multifaceted:

  • Acceleration of metabolism (on average by 5%);
  • Carbohydrate and high-energy foods are better absorbed in the morning;
  • Breakfast helps maintain a stable weight and helps reduce appetite during the day;
  • Breakfast improves blood composition: in particular, it prevents platelets from sticking together, which reduces the risk of heart attacks and strokes;
  • The amount of harmful cholesterol compounds is reduced;
  • People who eat breakfast regularly are less likely to suffer from stones in the gallbladder, diabetes mellitus, atherosclerosis, high blood pressure.

Eating food early provides energy for the first half of the day, eliminates drowsiness and apathy, and improves overall well-being and mood. People who eat in the morning have higher intellectual abilities, attention and concentration.

Consequences of skipping breakfast

Why don't you feel like eating in the morning? Many people do not feel hungry at all in the morning; moreover, it seems to them that their stomach is full. During sleep, blood sugar levels decrease, which explains low level energy in the morning, apathy and feeling tired. In addition, poor nutrition, which is followed by a significant part of the population, does not contribute to proper rest.

By overeating before bed, people do not give their body proper rest, and at night digestive tract still working. It is not surprising that many people do not feel hungry in the morning. To make breakfast desirable and healthy, you first need to establish rational mode nutrition. There is an opinion that if you do not eat in the morning, the body will use the energy accumulated during dinner. This is a harmful misconception: excess energy turns into fat deposits at night, so that by morning there is nothing left of it.

Scientists believe that not eating in the morning is main reason global obesity in civilized countries. People who constantly refuse breakfast, on average, gain weight by 3-5 kg ​​annually: by the age of 35-50, many already have full-blown obesity and the problems associated with this disease.

Other possible consequences skipping breakfast:

  • Men who skip breakfast have a 25% higher risk of having a heart attack or dying from coronary artery disease;
  • Women who neglect their morning meal risk gaining 5-20 kg of excess weight by the age of 40;
  • In both sexes, the risk of developing gallstone disease increases;
  • The likelihood of developing type II diabetes mellitus increases;
  • Efficiency and ability for logical thinking decreases.

Making a healthy breakfast is easy. But most people don’t have time for this in the morning, so they have to limit themselves to sandwiches instead of fruit salads and cereals. However, there are few benefits from sandwiches and coffee breakfasts, as well as from some other foods traditionally consumed in the morning.

Nutritionists do not recommend including the following products in breakfast:

  • Bacon, sausages and sausages: all of these products that are used to make sandwiches contain large amounts of salt, nitrates and other chemicals. For people who are used to having a heavy breakfast, experts advise replacing sausages chicken meat or turkey.
  • Breakfast cereals. In addition to useful vegetable fiber, these products contain excessive amounts of sugar. “Fast” carbohydrates will only give you a short-term feeling of fullness: after a couple of hours you will want to eat again. It is better to replace breakfast cereals with full-fledged cereal products - for example, combine muesli with nuts and fruits and add kefir.
  • Pancakes and donuts. These products also contain an excessive amount of fast carbohydrates, which is harmful to the figure and guarantees heaviness in the stomach.
  • Ready-made yoghurts. Products that are passed off as healthy yoghurts in supermarkets contain a lot of different flavors, sweeteners, and preservatives. Best option– replace yogurt with kefir or homemade fermented milk products.
  • Cottage cheese is a healthy protein product in itself, but it is better to consume it in the afternoon.
  • Citrus. By eating oranges or tangerines on an empty stomach, you risk causing allergic reactions or gastritis.
  • Bananas. Excessive amounts of magnesium in the morning can disrupt the body's internal balance.
  • Canned foods, smoked meats.
  • Sweets and tea with sugar.

People engaged in physical labor require high-calorie protein breakfast. Those engaged in intellectual activity are advised to use light breakfast saturated with carbohydrates.

Key Features of a Healthy Breakfast

What to have for breakfast so that your morning meal brings maximum benefits? Breakfast recipes with health benefits are extremely simple: dishes should contain easily digestible food containing microelements and vitamins. Ideally, the number of calories consumed for breakfast should be 40% of the daily diet. This is approximately 360-500 kcal. Not only the caloric content of breakfast is important, but also its compliance with the needs of your body.

Most healthy foods for breakfast:

  • Eggs - contain protein and a large number of other useful components;
  • Chicken meat is rich in easily digestible protein, which is satisfying and healthy for the figure;
  • Rye, bran bread or products made from whole grain flour;
  • Honey is a universal source of healthy carbohydrates, antiseptics and substances that help relieve fatigue and stress;
  • Cheese - protein and calcium in an ideal combination;
  • Porridges are “slow” carbohydrates, providing a full supply of energy for several hours;
  • Kefir;
  • Green tea.

People who are accustomed to drinking coffee in the morning do not have to give up this drink, but it is definitely worth limiting its consumption to one cup (50-70 g).

Some more tips from nutritionists:

  • If you want breakfast to be a joy and not a burden, try to have dinner early and not overeat before bed. Then in the morning you will wake up with a slight feeling of hunger.
  • Get up for 15 minutes. earlier - during this time you can just have time to prepare a healthy light breakfast.
  • It is better not to drink coffee before meals: this drink irritates the gastric mucosa and provokes gastritis.
  • Try to make breakfast a full meal.

If you've never had breakfast before and decide to start, it's best to do it gradually. Start with light snacks in the morning and gradually increase the amount of calories.

Types of breakfasts and their features

The main types of breakfast are carbohydrate and protein.

It is better to consume carbohydrates for breakfast in the form of cereal porridges boiled in water. Dishes made from buckwheat, oatmeal, and rice are considered the most healthy. Another universal dish is muesli. You can add nuts, fruits, and juices to muesli. Sweets and baked goods are also carbohydrates, but eating them in the morning is harmful to your figure. Carbohydrate breakfasts are preferable for knowledge workers. The food should be such that you won’t be drawn back to sleep. Breakfast grains have also been found to promote weight stability.

A protein breakfast is needed, first of all, by those who engage in physical labor or move a lot during work, as well as by athletes. No need to reinvent the wheel: eat the classic one English breakfast- an omelette that can be varied with ready-made chicken meat and vegetables. Carbohydrates are also needed in small quantities - add a serving of grain bread with a slice of cheese to the omelet.

Athlete's breakfast

What should an athlete's breakfast be like? Athletes burn enormous amounts of calories; At the same time, they need amino acids to increase muscle mass and vitamins for the full functioning of all systems. Diet planning is the most important task for sports professionals and those involved in bodybuilding.

Skipping breakfast when energy costs are high is a big mistake. By forcing your body to starve, you eat more at lunch, which leads to digestive disorders and breaks your routine. It's difficult to stay in shape when you don't have a clear diet.

A bodybuilder's breakfast should be hearty and contain protein (cottage cheese, chicken) and grains (porridge). Regarding sports food additives, then their consumption must clearly correspond to energy consumption. If a strength athlete expects intensive training, protein shakes(whey proteins) or gainers will only do you good. And if he has a day of rest, then it is better to get by with regular products.

Experienced athletes believe that people with different types body type, proteins and carbohydrates should be properly combined during the first meal. Ectomorphs need to stick to a 50/50 ratio. Mesomorphs should consume 65% protein and 35% carbohydrates. Endomorphs should increase the amount of protein to 75% and reduce carbohydrates to 25%.

Human nutrition - most important factor influence on health, well-being, mental and creative abilities. A properly formulated diet prevents metabolic disorders, diseases of the digestive system, heart and blood vessels, and also maintains vitality, performance and good mood.

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