Big Breakfast Recipes. Healthy breakfast: recipes and tips for proper nutrition. What to eat in the morning if you are losing weight

Leading trend healthy image life and proper nutrition is growing day by day. People are increasingly thinking about their health. Era of lunches instant cooking is becoming a thing of the past, today it is fashionable to eat only fresh the right products, and it pleases. What's healthy to eat for breakfast? This is exactly what we will talk about.

What kind of breakfast can be called complete?

What's healthy to eat for breakfast? There are hundreds of thousands of recipes for a complete breakfast, but you can’t remember them all, and you often don’t have time to search. When preparing a healthy breakfast, you need to know the principle. Knowing the list and their compatibility, you can improvise, creating something new every day. The most useful and versatile products are available to everyone. Eggs, tomatoes, cheese, herbs, cottage cheese, milk and, of course, cereal. It is advisable to eat fruits every day and not just for breakfast.

American pancakes or pancakes. Undoubtedly, everyone has seen in films how people eat small pancakes at breakfast. They are radically different from the usual pancakes. They are baked in a dry frying pan and are more similar in composition to pancakes, but without yeast. It is very tasty and nutritious.

Carbohydrate nutrition

What should a healthy breakfast be like? Proper nutrition should be balanced. It is important for the body to the right quantity receive proteins, fats, carbohydrates, vitamins.

Buckwheat. This cereal is dietary and very healthy, especially if you do not cook it, but steam it with boiling water. All proportions are maintained as during cooking. You need to pour boiling water or hot broth over the cereal and wrap the container, organizing something like a thermos. In the morning, a warm breakfast is already ready.

Breakfast in the microwave

The first assistant in the kitchen is the microwave. It saves a lot of time and allows you to prepare breakfast in the evening and reheat it in the morning. You can also make everyone's favorite hot sandwiches. Not very healthy, but incredibly tasty. Homemade sandwiches with cheese and herbs or with onions, tomatoes and feta cheese are much tastier and fresher than store-bought fast food.

You can prepare a delicious and healthy breakfast in the microwave. The recipes are presented to your attention below.

Egg in a cup. An egg is broken into a ceramic cup or bowl and covered with a special plastic cap for microwaves. You can add chopped green onions, herbs, pieces of ham or meat to the egg. Fast, tasty and healthy.

Apple mix. You need to grate an apple, add a little granola and cinnamon; those who have a sweet tooth can flavor their breakfast with honey. All ingredients need to be mixed and put in the oven for a couple of minutes. This breakfast will diversify your diet, and cinnamon will help make your figure slimmer.

The healthiest breakfast: food of champions

A light breakfast in the form of a cocktail consisting of vitamin products will give you the opportunity to have a quick and healthy breakfast. You will need an immersion blender and will take two minutes maximum to prepare. You need to prepare several sprigs of greens, whatever you like, a good choice would be spinach, parsley, borage, half of everything is filled with kefir, and the rest will be taken mineral water. You can also add chopped pine nuts. This mixture will invigorate the body and activate the entire body.

What's the healthiest breakfast? Super energy shake consisting of yogurt, fresh fruit, orange juice and crushed ice. You should take all these ingredients in half a glass proportion and add a couple of tablespoons of sprouted ingredients. The ingredients blended in a blender are a real godsend for vegetarians and people leading an active lifestyle.

Combine one glass of fruit or berries and two glasses of milk with half a glass of pudding. Add a glass of crushed ice and blend thoroughly with a blender. The cocktail is rich in vitamins, carbohydrates, proteins and fiber, drunk in the morning, it perfectly satisfies hunger and gives a surge of energy.

Hearty sandwiches for breakfast

As already known, soft White bread does not provide satiety, but it can be combined with foods rich in fiber and giving strength and energy. You can give a slice of bread an appetizing look using a toaster or the old fashioned way, in a frying pan.

Some sources advise eating sandwiches with peanut butter, but you need to keep in mind that peanuts are not digested or absorbed by the body. This is perhaps the only nut that has virtually no benefits. It is better to grease the bread with butter and add a slice of cheese. Sandwiches with noble varieties of fish are incredibly tasty in combination with fresh cucumbers or olives. Complement a cup of coffee with such a sandwich, saturation will last for a long time, and the energy supply will last until lunch. Fish is rich in omega-3 fats, which stimulate brain function.

Today, not everyone can afford expensive fish for breakfast, especially large families. It is recommended to drink one capsule of fish oil every day.

Now you know what a tasty and healthy breakfast is. The diet must be correct and complete. This is one of the main components of our well-being. Don't neglect this. Be healthy!

This year we've collected lots of healthy breakfast recipes, both sweet and savory. Check out some of them. You may really like many of them. They will be able to keep you in good shape until the end of winter.

Coconut, almonds and chocolate covered oats

Made with a blend of high-calorie ingredients, this delicious dessert breakfast offers 13 grams of protein and 8.2 grams of fiber. In total, the treat contains about 350 calories and less than 14 g of sugar.

Oatmeal fudge

Make a fudge bowl! Use one part fudge and one part oatmeal. They make breakfast amazing.

Avocado and egg

To prepare hearty breakfast, hard boil the eggs in advance. Such food will fill your body with protein and fiber.

Gluten Free Oat Protein Bars

Each bar contains 176 calories, 8.4 grams of fiber and only 5.5 grams of sugar. Isn't it useful?

Vegan oatmeal

To prepare breakfast, you should whip up oatmeal. This porridge will last you for several days. Delicious!

Apples with cinnamon

Whisk together quinoa and apple puree, add raisins, cinnamon and crunchy almonds. Bake a batch of treats ahead of time and you can enjoy this healthy breakfast all week long.

Greek yogurt is one of the the best ways enjoy more protein without eggs or meat. Fresh yogurt should be served in a cantaloupe bowl, which contains carbohydrates. Don't forget to add your favorite fresh berries to the mix. They will provide additional color and flavor.

Oat bread with pumpkin seeds

Bake the bread and top it with oats and pumpkin seeds. A bite of this fiber-rich treat will leave you completely satisfied.

Tofu with cabbage and sweet potatoes

Mash the hard-boiled eggs and add them to the cabbage and sweet potatoes. This salad will fill you with energy for the whole day.

Spinach with quinoa

Fill your breakfast with grains in this quinoa and spinach salad. Looks very tasty! Plus, this breakfast only takes 10 minutes to prepare. It contains almost 20 g of protein.

Try baking an egg in an avocado. In addition to healthy fatty acids and large quantity proteins, this rich breakfast is different low content Sahara. It will provide you with an active day.

Even if you're eliminating gluten from your diet, you can still enjoy a stack of hot pancakes! These wheat-free pancakes include almond flour and flax-seed. They are high in fiber and protein, and they are almost sugar-free.

Spinach with feta cheese

It's hard to say no to a spinach and feta treat, and we understand that. This breakfast is low in calories and carbohydrates and contains no preservatives.

Gluten free granola

Rich in iron and completely cholesterol-free, gluten-free granola is a sweet, nutty treat with the perfect crunch. Cereals with dried fruits will not leave anyone indifferent.

A chicken egg, sprinkled with bacon cubes and seasoned with butter, is baked in a heat-resistant ceramic mold with tomato. This dish contains more than 10 grams of protein. A tomato frittata is the perfect way to satiate your body after a strenuous morning workout.

Buckwheat

If you like dishes with a creamy texture, then you will definitely love this method of preparing vegetarian buckwheat porridge. And unlike many hot cereal options, this cereal is gluten-free!

Polenta for breakfast

A bowl of polenta for breakfast is super easy to make. It will fill your body with proteins and carbohydrates, which are so necessary after a morning run. This is an excellent vegetarian choice for runners who need fast recovery body. The dish is prepared in about 10 minutes.

These light and airy pumpkin muffins make a delicious breakfast and will fill you up for the day. One muffin contains less than 140 calories, so grab two for a quick breakfast that will keep you energized all morning.

Baked egg with quinoa

Make this Quinoa Egg Casserole on a Sunday night to eat the next morning. This breakfast is gluten free. In addition to plenty of protein and fiber, your body will receive iron and calcium.

Try classic omelettes with this incredible Southwestern tofu. Its beautiful yellow hue comes from turmeric. It has an anti-inflammatory effect.

Yummy Turkish muffins

Oat bars

Save money by baking your own oat bars. They will give you energy at the start of the day. These low sugar products are - great way get enough in the morning!

Eggs baked in ham cups

Eggs in ham shells make a great hot breakfast before going to work. They are suitable as a morning meal throughout working week, and will also fill you up on the weekend. This food contains low level carbohydrates.

Enjoy amazing flavor with a batch of fluffy vegan pancakes. These hot pancakes are the perfect weekend treat.

When you're looking for a hearty breakfast with sophisticated flavor, simply wrap a few asparagus stalks in salmon.

Banana muffins

Make original baked goods that can become a nutritious breakfast. These banana muffins are filled with a super healthy ingredient you wouldn't even know about - spinach!

Pancakes with quinoa

If you don't know what to do with leftover quinoa, here's a great idea. For breakfast, you can prepare a portion of fluffy quinoa pancakes. This creative culinary delight contains a lot folic acid, protein and fiber.

Lots of different vegetables and high content protein - all in one easy recipe. The dish, which includes tomatoes, mozzarella cheese cubes, black beans and purple basil, is high in protein. It will captivate you with its unusual aroma.

These delicious little muffins will replace hard-boiled eggs and speed up your body's metabolism.

Protein pancakes

Don't worry, these thin pancakes are grain-free! They are made from three yolks and two whites. And it’s not at all surprising that breakfast contains protein. The dish is perfect for Sunday or healthy start working day.

Oat waffles with cinnamon

Waffles with a small amount pure maple syrup has become a favorite breakfast for many. This cinnamon and oatmeal waffles recipe is topped with whole grains, fruit, yogurt and flaxseed flour. These waffles are not only delicious, but also incredibly nutritious.

Gluten Free Apple Donuts

These gluten-free apple cider donuts get their sweetness from molasses and cinnamon. One bite and you'll love these fried rounds forever.

Top these pancakes with berries and Greek yogurt. Oh my God, what a pleasure this is!

Combine your favorite breakfast foods and enjoy healthy and delicious oatmeal pancakes.

Blueberry, grape and barley baked goods

This dish has approximately 250 calories per serving, which is quite healthy way start the day.

Enjoy a spicy and delicious breakfast, rich in protein. A batch of poached eggs is made with tomatoes, Swiss cheese, Swiss chard and chickpeas.

French toast may seem decadent, but the satisfaction of this sandwich with whole grain bread and ricotta cheese is truly heavenly.

Coconut pudding with chia seeds

Treat yourself to healthy pudding for breakfast. It goes very well for dessert.

This dish contains protein. This recipe made from whole grain oats will be an excellent solution for breakfast, because it requires a minimum of effort to implement.

Lemon and raspberry muffins

if you love bakery products, then you will like this baking option. We suggest preparing a muffin with lemon and raspberries, which will contain 3.2 g of fiber and 5.4 g of protein.

It is served with crispy granola and fresh berries. This cup of fruit mousse is a refreshing morning treat.

Paleo Diet for Breakfast

Is the Paleo diet close to your heart? Then pay attention to this option for serving your breakfast. It's high in protein and omega-3s and will keep your body energized throughout the workday.

Vegan French Toast

Enjoy this great vegan French toast and get your morning juices flowing.

Gluten Free Banana Muffins

These gluten-free banana muffins are a delicious breakfast.

Upgrade your classic pancakes with a delicious seasonal surprise - pumpkin puree! These pumpkin pancakes are deliciously fluffy and flavorful.

If you're craving eggs for breakfast, a white frittata is a great choice. The dish is surprisingly simple and nutritious.

Sweet Potato Apple Cinnamon Pancakes

Make sweet potato and apple pancakes on the griddle for breakfast. They will bring you pleasure.

This apple cinnamon smoothie will fill you with energy throughout the work day. It is quite simple to prepare, but the effect is amazing!

Nut butter bars

Save money and don't buy in store ready oil. You can squeeze oil out of nuts at home.

These berry muffins can be prepared according to the recipe of Gwyneth Paltrow, or rather, her mother.

Banana and spinach pancakes

Don't be afraid and prepare this breakfast. These Blueberry Banana Spinach Pancakes are a delicious treat that will boost your health.

This is an excellent breakfast option!

Make apple pancakes from oatmeal and enjoy the taste.

Breakfast is necessary and the most important thing in the human diet. Eating in the morning helps us gain strength before the work day and concentrate. Doctors have concluded that people who eat breakfast are less likely to suffer from disorders gastrointestinal tract, cardiovascular diseases, diabetes mellitus and obesity. We offer 7 simple and healthy breakfasts for every day, in the selection of recipes for which we took into account fast days. In preparation for Holy Communion, a Christian fasts not only on Wednesday and Friday, so on these days you can choose Lenten breakfast options.

Monday

• Low-fat cottage cheese pancakes with sour cream
• Fruits (banana, apple, pear)
• Ginger tea

Cheesecakes made from low-fat cottage cheese

The main secret of these cheesecakes is baking them in the oven. This cooking method makes cheesecakes a dietary and healthy dish.

Ingredients:

• low-fat cottage cheese - 500 g
• sour cream - 2 tbsp.
• eggs - 2 pcs.
• wheat flour - 4 tbsp.
• sugar -2 tbsp. l.
• salt on the tip of a knife
• vanilla sugar 1 pinch

Cooking method:

1. Add sour cream, sugar, vanilla sugar, salt to the cottage cheese and mash with a fork.
2. Add flour and eggs to the curd mixture and mix. The curd dough should be runny.
3. Then, using your hands or a large spoon, form balls from the curd dough and roll them in flour (if you form the cheesecakes with a spoon, then it must be dipped in flour so that the dough does not stick to the spoon).
4. Grease the baking dish vegetable oil and put cheesecakes on it.
5. Bake the cheesecakes in the oven at 180 degrees for about 10-15 minutes, then turn them over and bake for another 5 minutes.
6. Ready cheesecakes can be served with honey, jam and low-fat sour cream.

Ginger tea

Ginger is an indispensable product for the prevention colds, since it contains many minerals, vitamins and amino acids. In addition, ginger is good for the intestines and liver, removes toxins from the body and stimulates brain function.

Recipe healthy tea with ginger

1. Boil water and add a piece of grated ginger to it, add honey and lemon to taste.
2. The finished drink should be left to steep for about 15-20 minutes.

Tuesday

• Muesli with yogurt and juice
• Cocoa with milk

Muesli with yogurt and juice

Ingredients:

• orange juice-100g
• yogurt without additives or homemade - 250g
• muesli-100 g
• any fruits and nuts

Cooking method:

1. Cut the fruits into small pieces.
2. Mix yogurt with chopped fruit, orange juice and nuts.
3. Add yogurt and fruit mixture to muesli.

A similar breakfast can be prepared in advance in the evening, only using oatmeal rather than ready-made muesli.

Wednesday - fast day

• Millet porridge with pumpkin
• Fruit salad
• Tea

Pumpkin is very well absorbed by the body and is recommended for dietary nutrition.
Since pumpkin contains vitamins, it is a very healthy product.
Almost all cereals for making porridge are compatible with pumpkin.

Millet porridge with pumpkin is a dish containing carbohydrates and fiber, so it is very useful to eat it at the beginning of the day.

Millet porridge with pumpkin

Ingredients:

• pumpkin - 250 g (about a glass of chopped pumpkin)
• millet cereal - 1 cup
• water - 1 glass
• sugar and salt to taste

Cooking method:

1. The pumpkin is cleaned of seeds and peel. Since pumpkin is usually large, it is very convenient to cut it all into pieces and freeze some for the next dish.
2. Place the prepared pumpkin pulp in a pan with water and simmer for about 10 minutes.
3. Sort the millet and rinse with water. Then add it to the pan with the pumpkin.
4. Cook the porridge until done.

Fruit salad

You can use almost any fruit to make a fruit salad. Any fruit juice mixed with lemon, as well as honey, works very well as a dressing. If desired, various nuts, sunflower seeds, and flax are added to the salad.

Thursday

• Homemade cottage cheese with fruits
• Tea with lemon and honey

Homemade cottage cheese

It turns out that making homemade cottage cheese is very easy. The only condition for this is good fat milk.

To make cottage cheese you will need:

• 1 liter of milk
• 1 liter of kefir
• pinch of citric acid

Cooking method:

1. Heat the milk in a large saucepan without bringing to a boil.
2. A few seconds before boiling, add kefir and citric acid to the milk and remove the pan from the stove.
3. In the pan you will see that the curds have begun to separate from the whey. When the mixture has cooled, pass it through cheesecloth or a fine sieve.
4. Add vanilla sugar and sour cream to the finished cottage cheese.
5. You can use the remaining whey to make pancakes or pancakes.

Sandwich with egg and tomatoes

Ingredients:

• tomato - 2 pcs.
• green onions, lettuce or any greens
• bread - 2 toasts
• eggs - 2 pcs.
• low-fat cottage cheese or homemade mayonnaise
• vegetable oil
• salt to taste

Cooking method:

1. Grease the bread with vegetable oil and fry in the oven, toaster or dry frying pan.
2. Cut the tomatoes into circles.
3. Wash and dry the greens, chop finely.
4. Boil the eggs and cool. Cut the peeled eggs into circles.
5. Grease the bread with cottage cheese or homemade mayonnaise, sprinkle with herbs.
6. Place tomatoes on bread and eggs on top.
7. Add salt to taste.

Friday is a fast day

• Rice porridge on water
• Banana smoothie

Rice porridge on water

Rice porridge is very healthy dish. It turns out that if you cook it in water, the porridge turns out to be low-calorie, and its benefits increase significantly compared to porridge cooked in milk.

To prepare porridge we will need:

• 100 g rice
• glass of water
• salt - to taste
• honey - to taste
• vegetable or olive oil
• dried fruits

Cooking method:

1. Sort the short-grain polished rice and rinse in water several times.
2. Place the washed rice in an enamel pan and add cold water.
3. Cook the porridge for about 25 minutes, the rice should swell during cooking.
4. Add salt, butter and honey to taste, dried fruits.

Banana smoothie

A smoothie is a special type of breakfast drink. It can replace porridge and traditional drinks. In addition, smoothies are a healthy breakfast and children love them very much. This drink can be prepared from almost any fruit and berries.

Ingredients:

• Banana-1 piece
• Kiwi 1pc
• Lemon juice to taste
• Oatmeal - 2 tbsp

Cooking method:

1. Cut the fruit into large cubes.
2. Blend the fruits in a blender.
3. Add oatmeal.
4. Beat the entire mixture again.
5. Add vanilla sugar to taste and a pinch of any nuts.

Saturday

• Omelette in the oven
• Steamed broccoli
• Cocoa with milk

Omelette in the oven

An omelette in the oven takes longer to cook than a regular omelette in a frying pan. Thanks to uniform baking, the omelette in the oven turns out airy and light. Since the dish does not contain harmful products, it can be considered dietary.

The main secret of baking an omelet is not to beat the eggs with milk, but simply mix.

In Rus', omelette was cooked in cast iron pots or clay pots in the oven.

Any ceramic or clay heat-resistant mold with high sides is suitable for baking an omelet. To make the omelette fluffy, it is better to take a small form with high sides, since the finished omelette will not fall below the level of the mixture raw eggs with milk.

You can bake an omelet at a temperature of 180 to 250 degrees. To prevent the omelette from falling off, leave the pan with the finished dish in the switched off oven for 15 minutes.

So let's get started.

To prepare a healthy omelet you will need:

• Eggs - 6 pcs;
• Milk – 250 ml
• Butter;
• Salt to taste

Cooking method:

1. Break the eggs into a glass container, add milk and salt.
2. Stir the resulting mass thoroughly with a whisk or fork. The mixture should be homogeneous and thick.
3. Pour the mixture into the prepared pan, greased with butter. The form should be three-quarters full.
4. Place the omelette pan in the preheated oven for 20-40 minutes.
5. The readiness of the omelette is checked as follows: if it has become dense and browned, then you can turn off the oven.

Steamed broccoli

We have already written about the benefits of broccoli . Let us remember that broccoli contains a lot of vitamins and microelements. When steamed, broccoli retains all these useful material. If you don't have a double boiler, then an ordinary colander placed in a pan of boiling water can replace it.

• Cranberry tea

Oat pancakes with berries and fruits

Traditional Russian pancakes can be not only tasty, but also healthy. We offer a variation of the recipe for healthy oatmeal pancakes.

Ingredients:

• 1 egg
• half a glass of oatmeal
• salt and honey to taste
• any fruits and berries

Cooking method:

1. Break one egg and add half a glass of oatmeal (ground oatmeal) to it.
2. Add salt and honey to the mixture to taste.
3. Then stir and gradually add water to the mixture, bringing it to the consistency of sour cream.
4. Bake oat pancakes in the usual way in a cast iron frying pan
5. To prepare the filling, you can take any fruit or frozen berries and beat them in a blender with sugar or honey.

Cranberry tea

Ingredients:

• orange 1 piece
• half a lemon
• water - 0.5 l
• cranberries - 100 g
• honey - 50 g
• cinnamon to taste
• cloves – 2 buds

Cooking method:

1. Beat the cranberries in a blender.
2. Cut the orange and lemon into cubes without peeling them.
3. Boil water.
4. Place cranberries, chopped orange and lemon in boiling water, add honey, cinnamon and cloves to taste.
5. Mix the ingredients and let it brew for an hour.

And it is a well-known fact that breakfast is the main meal of the day. Everyone around says that breakfast should be the healthiest, heartiest and most satisfying. But for some reason there are always many different “buts” to such a simple truth. “I have no appetite in the morning”, “I’m late for work - I don’t have time”, “I can’t stand porridge, but you can’t think of anything else for breakfast”...

Do you recognize yourself in at least one of the excuses? If yes, then this article is just for you. She will tell you about the importance of breakfast and share 6 breakfast recipes with which you can make it a habit and only enjoy it.

The benefits of breakfast

For starters, breakfast is truly the main meal of the day. It launches your mood, energizes your body and mind until the evening. This is a kind of alarm clock for your body. If you yourself wake up, help your body wake up too. Also don't forget about.

It is known that people who prefer to skip this meal are more prone to obesity, emotional instability and weakness during the day.

Breakfast is the best important factor for a perfect and energizing start to the day. It is the morning meal that gives a charge of vigor and joy for the whole day. In order for your day to be productive, you should definitely have a hearty breakfast before the day's accomplishments.

Scientists say that in the morning the body needs to get enough energy to work productively. To do this, she recommends eating full carbohydrate breakfasts. Don't be afraid, this will not affect your weight in any way, because the extra calories will be burned off during the first half of the day.

Don't forget that every person needs to feel ready for the work process. The first meal will make the work process as fruitful as possible.

Also pay attention to the amount of sugar contained in the food you eat. Coffee or tea with sugar for breakfast will help a person wake up from sleep, but at the same time they will be a factor that will take him away good mood after 40 minutes, as the effect of blood sugar will end. Therefore, it is better to accompany sweets with something that contains complex carbohydrates that will be digested within two or three hours. This will significantly affect your performance.

Let's talk about the most popular “buts” that people come up with just to avoid having breakfast.

Excuses for not having breakfast

So, the first excuse is that you don’t feel like eating in the morning.
You just need to overcome yourself for the first time. If you have no appetite, don’t worry, this is just the beginning. A person quickly gets used to everything good, so you will have to endure literally a week of “pushing” food into yourself in the morning. Your body is very smart, so then immediately after waking up it will begin to eagerly ask you to feed it. Moreover, if you push tasty and healthy food, then you yourself will like it.

The next item on the list is no time.
Lack of time is just an excuse for your laziness. To have time for breakfast, just get up 30 minutes earlier than usual. Instead of checking your page in social network enjoy delicious food, benefit your health - is that a lot?

I don't know what to cook.
As for the food options. Here people rush from one extreme to another. They either gobble up croissants with condensed milk or choke on unsweetened oatmeal with water. Neither option is suitable. Various types of baked goods and sweets are truly filling and tasty, but they clearly don’t pass the “healthiness” point. The fast carbohydrates, trans fats and chemical additives they contain will not only cause hunger within an hour, but will also cause pain.

Porridge is healthy, but I don't like it.
About amateurs healthy eating…Oh, the “only cereal for breakfast” myth. It’s really healthy and nutritious, but it’s not at all necessary to force yourself with tasteless food. Breakfast should lift your spirits and energize you, and not cause negative emotions. And breakfast should be not only healthy, but also tasty.

Well, let's try to find a middle ground?

The article offers you a choice of recipes for unusual, tasty, satisfying, nutritious and healthy breakfasts. They are also suitable for those who are on diets or. All dishes provided are based on the average caloric intake for a woman - 1600-2000 kcal per day.

Also, the list of recipes is suitable for those who always “have nothing to do” - all breakfasts are easy to prepare, do not require a lot of time and special culinary skills.

6 healthy breakfast recipes

No. 1. Oatmeal apple pancakes.

BJU ready-made dish: 552 kcal, B – 17.2, F – 11.5, U – 93.5.
BJU per 100 g: 152 kcal, B – 4.8, F – 3.1, U – 26.

Ingredients:
Oat flakes "Hercules" 80 g.
Apple 1 piece (200 g)
Chicken egg 1 piece
Honey 30 g

Cooking method:
Process oatmeal into flour using a blender. Peel the apple and grate it on a coarse grater. Mix these ingredients, add an egg. Mix everything thoroughly. Place the resulting mass on a non-stick frying pan in the form of pancakes.

Fry them over medium heat with the lid closed for about 3 minutes on each side. Before serving, pour honey on top, otherwise it will not be sweet. You can, of course, add honey directly to the dough, but when heated, this product loses its properties. beneficial features, you need to remember this.

The pancakes turn out very tasty, and the aroma of apples and honey will fill your entire kitchen and whet your appetite. This is the first breakfast option, then it gets more interesting.

No. 2. Buckwheat with cottage cheese.

Calculation of proteins, fats and carbohydrates:
BJU of the finished dish: 487 kcal, B – 20.8, F – 5, U – 90.4.
BJU per 100 g: 201 kcal, B – 9, F – 2.3, U – 38.5.

Ingredients:
Buckwheat 80 g
cottage cheese 5% 50 g
dried apricots 20 g
raisins 25 g
banana 60 g

Cooking method:
Boil the buckwheat without adding salt. It is desirable that it is properly boiled, so that it is more mushy than crumbly. Read about it in the article.

Add 50 g of cottage cheese to the prepared buckwheat and microwave for about 2 minutes to soften the cottage cheese. Finely chop dried apricots and bananas and add them to the resulting “porridge” along with raisins. Mix everything well. That's all, the dish is already ready!

You can also get creative and add any fruit you like. This healthy breakfast option will definitely energize you for the whole day.

No. 3. Oatmeal-curd cookies.

Calculation of proteins, fats and carbohydrates:
BJU of the finished dish: 488 kcal, B – 20.8, F – 7.7, U – 85.7.
BJU per 100 g: 192 kcal, B – 8.5, F – 3, U – 32.5.

Ingredients:
Oat flakes "Hercules" 80 g
cottage cheese 5% (soft) 50 g
banana 1 piece (120 g)
raisins 15 g

Cooking method:
Grind the rolled oats into flour with a blender. Mash the banana using a fork or the same blender. Crush the cottage cheese as well. Mix all ingredients, add raisins. Mix everything well and put it in the refrigerator for 30 minutes. If you don’t have time, then put it in the freezer for 7 minutes (while brushing your teeth, for example).

Then place the resulting mass on a silicone mold in the form of cookies. You can try using a baking tray lined with food paper. You can sprinkle the top of your work of culinary art with sesame seeds, poppy seeds, coconut flakes or walnut. And now place the dish in an oven preheated to 180° for 12-15 minutes.

The aroma will be excellent, no store-bought oatmeal cookies can compare with this! Ruddy on the outside and soft on the inside. Perfect start day.

No. 4. Muesli and protein sandwich.

Calculation of proteins, fats and carbohydrates:
BJU of the finished dish: 486 kcal, B – 25.4, F – 12, U – 72.3.
BJU per 100 g (sandwich): 166 kcal, B – 11.6, F – 7.1, U – 12.9.

Ingredients:
Borodino bread 1 slice
chicken egg 1 pc
cheese 27% 20 g
tomato
bulb onions
muesli 80 g
kefir 1% 120 ml

Cooking method:
Of course, you only need to prepare a sandwich. It’s just that it alone is not enough for a full breakfast, so to make the meal truly complete, I suggest you, in addition to the sandwich, pour 80 g of muesli into your cup (without sugar, chocolate and honey) and pour in 120 g of kefir.

Now let's start making the sandwich. Cut a slice of Borodino bread (it is the most useful, and it also has a very good shape) and cut out the middle. Thus, a kind of frame should remain. Place it on a non-stick frying pan and crack an egg into the middle. Add a little salt.

Cut the tomatoes into slices, onion into rings and place on top of the egg. Cover with a lid and fry over low heat. Grate the cheese on a fine grater and sprinkle on the sandwich. Leave in the pan for a couple more minutes, after which the dish can be served.

This breakfast is incredibly tasty and also has an ideal ratio of proteins, fats and carbohydrates.

No. 5. Banana pancakes.

Calculation of proteins, fats and carbohydrates:
BJU of the finished dish: 394.3 kcal, B – 18, F – 8.2, U – 60.4.
BJU per 100 g: 106.5 kcal B – 4.9, F – 2.2, U – 16.3.

Ingredients:
Banana 1 piece (120 g)
kefir 1% 150 ml
whole grain flour 50 g
chicken egg 1 pc

Cooking method:
Puree the banana using a blender or a regular fork. Add kefir, egg, flour to it. Mix everything thoroughly. Place the pancakes on a non-stick frying pan. Fry for 2-3 minutes on each side over low heat.

Such a simple, even almost banal breakfast is a storehouse of everything that makes up an ideal breakfast - a lot complex carbohydrates, protein, healthy fats and most importantly – delicious taste!

Still drooling? Would you like to cook this?

No. 6. Lazy oatmeal.

Calculation of proteins, fats and carbohydrates:
BJU of the finished dish: 407 kcal, B – 14.3, F – 6.5, U – 74.2.
BJU per 100 g: 160 kcal, B – 5.6, F – 2.5, U – 30.

Ingredients:
Rolled oat flakes 70 g
banana 1 piece (120 g)
cocoa powder 5 g
natural white yoghurt 60 g

Cooking method:
This recipe lives up to its name - it is truly for the very lazy. In the evening, pour 70 g of rolled oats into a bowl. Add banana puree according to the old scheme. Sprinkle in a couple of tablespoons of natural sugar-free cocoa powder. Add 60 g of white yogurt to this. Mix everything well and refrigerate overnight.

In the morning you won’t need to do anything - just take the dish out of the refrigerator and enjoy. In fact, lazy oatmeal is a flight of your imagination. The basis is only rolled oats, and the fact that the porridge is left overnight and served cold. What exactly you add is entirely up to your taste preferences.

Conclusion

Well, I hope this article helped you understand that delicious and healthy breakfasts can be quick and easy to prepare! Tomorrow morning, try making yourself some of these recipe options. Be healthy and bon appetit!

A short video with a few more healthy breakfast options:

What do you eat for breakfast? I will be happy to discuss your recipes in the comments.

Proper nutrition, and even more so the process of weight loss, is most often associated with not very tasty and monotonous dishes. To break this stereotype and make weight loss tasty, varied and interesting, we offer you a variety ideas proper breakfast .

We have already said that providing the body with all necessary components– proteins, carbohydrates, fiber, vitamins. Based on this, we will divide healthy breakfast recipes into categories.

Carbohydrates: breakfast ideas from cereals and cereals

OATMEAL. Among quick and healthy breakfasts, oatmeal is the undisputed leader. Moreover, there are many ways to make it tasty and varied. Here are some examples.

Oatmeal with dried fruits and nuts. IN oatmeal add nuts and prunes/dried apricots/raisins cut into pieces. You can take any nuts and dried fruits that are available.

Oatmeal with banana and peanut butter. Cut a banana into the prepared oatmeal and pour melted peanut butter over it.

Carrot oatmeal. Mix the grated carrots with sugar and let stand until the carrots release their juice. Mix with cooked porridge.

Oatmeal with cottage cheese. Mix a few spoons of cottage cheese with the prepared porridge. This dish is very tender and light, and also contains not only carbohydrates, but also calcium.

Oatmeal with fruit. Add cut fruits (apples, kiwi, grapes, strawberries, apricots, etc.) to the prepared porridge. In winter, instead of fruit, you can use berries from jam.

MUESLI. Pour milk, cream or low-fat yogurt over the muesli. It's best to use homemade muesli (mix oatmeal, nuts, prunes, raisins and other dried fruits as desired), but when you don't have time to cook in the morning, store-bought muesli will also work.

BUCKWHEAT. An alternative to oatmeal in the morning is buckwheat. In addition to being a source of carbohydrates, buckwheat porridge is rich in microelements that strengthen the walls of blood vessels and participate in the formation of hemoglobin. Buckwheat improves digestion, ensures growth and restoration of cells and tissues, and helps get rid of stress.

To preserve all the benefits of cereals, cook buckwheat porridge as follows: pour buckwheat drinking water(2 cups of water for 1 cup of buckwheat) and leave to soak overnight. In the morning it will be no less crumbly than cooked on the stove. And it will save time on preparing breakfast. You can add fruits, nuts, and honey to buckwheat, as well as to oatmeal.

OTHER porridges. Pearl barley, barley, and millet porridge will provide you with the necessary amount of carbohydrates in the morning. The only thing you need to remember is the basics separate power supply: do not eat porridge with meat or fish. Morning porridge should be either sweet (with fruit, honey, jam) or bland (in combination with a cup of vegetable salad).

OAT PANCAKES. Pancakes can be prepared in advance and reheated in the morning. Pancakes can be prepared according to any of your recipes, but you need to take whole grain flour (coarsely ground) and mix it with 1 cup oatmeal. Add dried or frozen berries (cranberries, blueberries, raspberries) to the dough.

Carbohydrates: healthy breakfast sandwiches

HEALTHY SANDWICHES. Whatever sandwich you make for breakfast, use grain bread instead of a loaf. Replace the sausage with cheese, vegetables, and cottage cheese. Good examples – a sandwich with cucumber, lettuce and chicken fillet, a sandwich with baked lean beef or turkey and vegetables, a sandwich with tuna and soft cheese. A healthy sandwich is not too high in calories and must include at least one healthy (protein or vitamin) ingredient.

TOAST. Beat the egg and milk in a bowl. Soak the slices in this mixture whole grain bread. Then fry in a frying pan.

PEANUT BUTTER TOAST. Toast the grain breads in the toaster. Spread peanut butter on them. It has amazing taste and aroma.

BUN WITH CHEESE AND TOMATO. Cut the grain bun in half. Place the tomato cut into slices and slices of cheese into it. Microwave for 1-2 minutes to melt the cheese. The result is a very quick and satisfying dish, which is much healthier than hamburgers from fast food restaurants.

YOGURT SANDWICH. Spread the grain breads with yogurt or cottage cheese whipped in a blender. Top with sliced ​​strawberries or other berries.

FRUIT ROLL FROM LAVASH. Place a sliced ​​apple, a few slices of cheese, and sprinkle with cinnamon and sugar on a thin pita bread. Wrap it tightly. Leave in the microwave for a minute.

VEGETABLE ROLL FROM LAVASH. Place Chinese cabbage or green salad cut into thin strips on the pita bread (you can also use finely chopped white cabbage), a little finely chopped celery, half a tomato slice. Wrap it tightly. This sandwich can be eaten either cold or placed in the microwave for half a minute. To prevent the roll from being dry, spread a thin strip of low-fat mayonnaise on top of the cabbage layer. You can add pieces of boiled chicken fillet, then you get a very satisfying sandwich.

Proteins: egg breakfast ideas

BOILED EGGS. The easiest recipe for making eggs for breakfast. Boiled eggs go well with vegetable salads.

OMELET WITH VEGETABLES. To make a regular omelet look appetizing and supply the body with additional vitamins, you can add fresh or pre-fried vegetables to it - tomatoes, bell pepper, onions, spinach, green peas, broccoli, etc.

FRIEZED WITH VEGETABLES. An alternative to an omelet is to make a fried egg from 1 egg and grill the vegetables separately. Serve together.

OMELET WITH CHEESE. Prepare an omelet according to your favorite recipe. At the end of frying, sprinkle grated cheese on top and sprinkle with dried basil. The dish will acquire the new kind and amazing aroma.

OMELET WITH VEGETABLES AND CROUTONS. Another delicious recipe omelette. Lightly fry finely chopped onions in a frying pan, add chopped tomatoes, then a piece of bread cut into small cubes. Pour in beaten egg.

SPICY OMELET WITH CHEESE. Beat 2 eggs and add 1-2 tablespoons of chili sauce (the spicier you want the omelette, the more chili). Pour into the pan and sprinkle with grated cheese. Fry until done. This omelet is best served with a vegetable salad. A spicy and satisfying breakfast dish.

OMELETTE ROLLS. Fry a thin omelette. Remove it from the pan and top with any roasted or steamed vegetables. Roll it up.

OMELET IN THE OVEN. If you have enough time in the morning to prepare breakfast, then it is better to make an omelet (according to any recipe) in the oven. This way there will be less fat in it than when frying, the omelette will be more fluffy, and the taste will be much richer.

EGG SANDWICH. Fry 1 egg in a frying pan. Cut the grain bun in half or take 2 slices of bread and toast them in the toaster. Place a cooked egg between the halves. You can add a tomato or a leaf of green salad.

Proteins: examples of breakfasts from cottage cheese and soft cheese

COOK WITH GREENS. Add chopped herbs to soft cottage cheese (100-150 g) and mix. Spread on bread or toast.

COOK WITH DRIED FRUITS. Quick recipe proper breakfast. Mix cottage cheese with 1-2 tablespoons of sour cream and dried fruits (nuts, berries, jam). The taste of the dish will be different depending on the filling. Instead of sour cream, cottage cheese can be seasoned with honey and sprinkled with nuts.

LOW-CALORIE CASSERLES. The secret to casseroles that are included in the menu for weight loss is to use skim cheese, refuse cream or use low-fat cream, replace sugar with fruits and berries, and for baking use non-stick pans that do not need to be greased. Examples of casseroles:
- berry – add a glass of any berries to the curd mass,
- with broccoli and champignons – add boiled broccoli and fried mushrooms to the curd mass,
- with banana and apple – add banana whipped in a blender and diced apple.

MICROWAVE CASSERLE. For this quick cottage cheese casserole You will need: cottage cheese, a few tablespoons of sugar, 2 eggs, 1 spoon of semolina. Mix the ingredients and place in a microwave-safe bowl. Bake for 10 minutes, then leave in the oven for another 10 minutes until fully cooked.

VARENIKI. You can buy frozen dumplings in the store and prepare breakfast in 5 minutes, but it’s better to make dumplings yourself. For this you will need: cottage cheese – 2 packs, eggs – 1-2 pcs., flour – 0.5 cups, sugar. Knead the dough, roll into sausages. Cut the sausages into pieces 3-4 cm wide and place in boiling water. When the dumplings float to the surface, remove them with a slotted spoon. Serve with berries, jam, sour cream.

SYRNIKI. Prepare the dough as for dumplings. Make it into a round or oval shape. Fry in a frying pan on both sides. You can also serve with sour cream, berries, jam.

CHEESE AND GRAPE SANDWICHES. Inspired by Italian cuisine, you can make a ricotta sandwich for breakfast: put ricotta and chopped white grapes on a slice of whole grain bread. Ricotta can be replaced with cottage cheese or feta (if more to your taste) salty cheese). Nutritious, simple and tasty.

Fiber and vitamins: fruit breakfast ideas

APPLES WITH CINNAMON. Quick breakfast in the microwave with special pleasant aroma. Mix chopped or grated apple with granola and cinnamon. Place for 2 minutes to bake.

BAKED APPLES. Can be cooked in the oven or microwave. The cap is cut off from the apple, the core is cut out and filled with a small amount of sugar. You can bake without sugar, and pour honey over the finished apple before serving.

VEGETABLE PANCAKES. Traditional pancakes will be much healthier for your figure if you add grated carrots to the dough. It’s better to make pancakes from vegetables – potatoes, zucchini, pumpkin.

FRUIT SALAD. A salad of your favorite fruits, dressed with yogurt, low-fat sour cream or drizzled with honey is a very light breakfast option. It is rich in vitamins, but you won’t be able to get enough of the fruit salad (we recommend supplementing it with grain bread, porridge or toast with cottage cheese). This salad is good in the summer, when you don’t feel like eating at all, or as a second breakfast (snack).

FRUIT COCKTAIL. In a blender, beat 2 cups low-fat milk, 1 cup chopped fruit, a couple of tablespoons of wheat germ or cereal. Add a little syrup or honey to make the cocktail sweeter. You can use yogurt instead of milk. The resulting milk-fruit breakfast contains everything you need: protein, fiber, carbohydrates. It will satisfy your hunger and energize you.

SMOOTHIE. Fashionable in Lately The word "smoothie" means nothing more than a puree of berries, fruits and vegetables. A blender is used to prepare it. Just like in cocktails, you can add yogurt, milk or water to smoothies (if the puree is thick). Here are some delicious combinations:
- strawberry smoothie with yogurt,
- grapefruit and blueberry smoothie,
- banana, raspberry and milk smoothie,
- smoothie made from apple, orange and carrot.

Water for breakfast

In addition to preparing breakfast dishes, do not forget about. BEFORE breakfast on an empty stomach it is useful to drink clean water, Herb tea or freshly squeezed juice.

Drinking fluids before meals should be mandatory good habit. This applies not only to breakfast, but to all meals. This way you can easily get rid of the temptation to eat cookies or a bun with tea. After all, you simply don’t drink tea after eating. But this is a topic for a separate article.

Breakfast every day: conclusions

Of course, it takes some time to prepare breakfast. But a slim body worth getting up early! Or buy a multicooker and program it to cook porridge, bake meat, omelet or cottage cheese casserole in the evening.

We hope that healthy breakfast ideas that we have listed have inspired you to eat healthy and varied, and starting tomorrow you will include them in your diet. Choose one of the suggested options or combine recipes to make them tastier, healthier and more nutritious. Varied food – true friend on your way to losing weight!