In the fight against extra pounds, it is very important to properly organize nutrition. A well-prepared breakfast plays an important role, without which no diet will be effective. It depends on him whether you will be throughout the day: full or hungry, active or lethargic, cheerful or dull. Do not underestimate this meal - and not only as part of weight loss, but also in the rest of the time too.

Why is he so important?

Now nutritionists are no longer advised to go on diets, since in order to lose weight it is enough just to organize proper nutrition. And it requires the mandatory presence of a full breakfast. And do not think that you have to eat alone on water without salt, sugar and butter. This meal can be both tasty and healthy at the same time, if you try. The main thing is to force yourself to cook it when you just had to get out of a warm bed and you urgently need to run to work.

Its main functions:

• “turns on” (awakens) the body;
• activates digestion;
• gives good mood;
• makes unhealthy snacks unnecessary;
• energizes;
• provides protection against viruses and harmful microbes;
• nourishes the brain;
• increase work capacity, intelligence;
• strengthens muscles;
• improves metabolism;
• well saturates, regulating appetite and allowing you to reduce the volume of lunch and dinner.

Agree: worthy arguments in favor of still arranging a full breakfast in the morning, which act on the body as energy, only without harm to health.

To finally dispel your doubts, let's connect simple mathematics. Classic scheme proper nutrition as part of weight loss: 3 main meals + 2 snacks between them. You need to have dinner 3 hours before going to bed. Theoretically, we exclude breakfast: dinner - at 19.00, slept for about 8 hours, then lunch at about 11.00. Calculate how long food has not entered the stomach - approximately 16 hours. The body perceives this as a forced hunger strike and goes into saving mode. Metabolism automatically slows down, appetite during lunch and dinner wakes up brutal - and everything you eat will not be converted into energy, but fat depots throughout the body.

Numerous studies prove that in the absence of breakfast, most people begin to develop overweight. However, this process is very individual, and there are exceptions. There are those who do not eat in the morning and look cheerful and fit. There are few of them, and it is not a fact that you are one of them. Therefore, still try to eat right and fully.

What should it be?

After you realize how important the right breakfast is for weight loss, you need to figure out what it should be like in order to benefit the body. After all, everyone understands that a sweet bun with a thick layer of chocolate butter, washed down with strong coffee with heavy cream and 3-4 tablespoons of sugar, is unlikely to contribute to weight loss.

According to nutritionists, the ideal breakfast for those who dream of slim figure must meet the following criteria:

1. Balanced

From the point of view of BJU: 1/3 - proteins, 2/3 - carbohydrates, 1/5 - fats.

1. calorie-aware

Diet breakfast should be 20-25% of daily calories. Normally, this is 2,000 kcal, as part of weight loss - 1,200-1,500 kcal. We calculate - we get 400 kcal with proper nutrition and a normal lifestyle, and 250-300 kcal - if you really want to build.

1. Nutritious

To saturate the body before lunch and prevent breakdown and overeating during the day. Therefore, it is so important to include carbohydrates in it, and they should be slow, not fast.

1. Non-greasy

That is, if dairy products are present, then with low content fat content, oil - only and in very limited quantities.

1. Light

Contributing good digestion, and not weighting and provoking flatulence and bloating.

Be sure to include fruits in it, which are considered natural energy and give a charge of vivacity for the whole day.

Several Yet useful tips how to organize healthy breakfast with proper nutrition, so that it contributes to weight loss.

1. The ideal time is in the morning from 07.00 to 09.00, half an hour after waking up.
2. Half an hour before meals, you need to drink a glass of water.
3. Breakfast should always be at the same time.
4. If there is no appetite in the morning, find ways to awaken it: buy bright dishes, eat the most delicious food spend this time with the people you love.
5. If you don’t have time to cook delicious and complex dishes, do it in the evening so that you can simply warm it up in the morning.
6. Frying, grilling - no The best way cooking. All the rest are fine.
7. No need to swallow porridge, burning your mouth. It is harmful to the gastric mucosa. Food temperature should be comfortable.
8. You can’t rush and sit in gadgets - the process of eating should give you a feeling of pleasure and complete satisfaction.
9. Do not eat to satiety - you need to leave the table with a slight feeling of hunger.
10. Before eating, it will be useful to do morning exercises.

Product Lists

Well, now directly the lists of products, what is better to eat for breakfast, and what is strictly prohibited when losing weight.

Can:

• boiled chicken breast (especially useful for athletes, as it contains a lot of animal protein for the formation of beautiful muscle mass);
• honey - natural energy;
• milkshakes;
• (but only drunk after breakfast, not before it);
• olive oil;
• nuts;
• healthy cereals (buckwheat and oatmeal, first of all) - the same slow carbohydrates that promote weight loss;
• fresh fruits with a minimum sugar content;
• cheese, low-fat kefir - the perfect combination of protein and calcium;
• fresh juices, smoothies - sources of vitamins;
• bread - rye bran or whole grain, toast;
• eggs and any dishes from them are a source of protein and vitamins.

It is forbidden:

• bananas - oddly enough, they also fall into this list, and not only because of high content sugar: an excess of magnesium in the morning disrupts the internal balance of the body;
• bacon, sausages and sausages;
• fat meat;
• yoghurts with dyes and flavors;
• canned food;
• smoked meats;
• mayonnaise, ketchup, soy sauce, vinegar;
• pasta;
• carbonated, energy and alcoholic drinks;
• marinades, pickles;
• some diets suggest eating grapefruits for breakfast, while citrus fruits on an empty stomach are a sure way first to heartburn, then to gastritis, and in the future to an ulcer;
• dumplings;
• pies, pancakes, pancakes, donuts and other pastries and muffins;
• fish;
• fresh vegetables - on an empty stomach irritate the gastric mucosa;
• sweets (sweets, cookies, chocolate), sugar;
• spices, seasonings, onion, garlic, pepper;
• cottage cheese - nutritionists advise eating it in the afternoon;
• fast food.

Questionable Products

Nutritionists have mixed opinions about dry breakfasts: cereals, muesli and snacks. Yes, these are very tasty, many people like them, they give a charge of vivacity and a good mood for the whole day. On the other hand, for weight loss, this is not the most suitable option, because they contain too much sugar - those very fast carbohydrates that provide a short-term feeling of satiety. Literally an hour later you want to eat again. If you like muesli, then at least eat them with fruits and low-fat kefir.

The second list is rather relative. To avoid a breakdown, once a week in a small amount you can afford something from fast carbohydrates. In the absence of other indulgences, a spoonful of jam or a fresh bun will not make you fatter or derail your weight loss plan.

Top best

We bring to your attention a small TOP. It included the most healthy breakfasts that are suitable for any weight loss program. You can safely use them to make a diet menu.

1. The most useful porridge for breakfast tops the rating - oatmeal cooked in water, kefir or low-fat milk. You can add a choice of fruits, nuts and honey to it.
2. Buckwheat.
3. Smoothies from fat-free kefir and fruits (with the exception of citrus fruits and bananas).
4. Baked omelet. You can add vegetables to it (tomatoes, zucchini, Bell pepper), tofu, mushrooms, spinach.
5. Fruit salad without bananas and citrus.
6. Sandwich of hard cheese and whole grain bread.
7. A handful of nuts.
8. Carrot muffin with raisins.
9. Lavash roll, lettuce, boiled chicken breast and natural yogurt instead of dressing.
10. sandwich from whole grain bread with chicken or turkey.
11. Eggs, hard-boiled or soft-boiled.

Options

If you need sports (men's) or the lowest calorie breakfasts, we offer the following options.

Low calorie:

• eggs with greens;
• quesadilla with scrambled eggs;
• swirl with ricotta;
• tofu with mushrooms;
• oatmeal with berries;
• rice pudding with pistachios;
• carrot cutlets.

Sports:

• protein salad of squid, chicken breast and egg white;
• protein omelet;
• boiled eggs;
• porcini mushroom salad;
• milk shake;
• shrimp with lemon juice;
• whole grain bread with a piece of boiled chicken breast;
• oatmeal or buckwheat with milk.

An athlete's breakfast must be protein and dense. In the period of hard training in the morning you need to drink whey or gainers. The ratio of carbohydrates and proteins depends on the physique. For ectomorphs, it should be about the same. Mesomorphs are recommended breakfasts, consisting of 65% protein and 35% carbohydrates. Endomorphs need to reduce the amount of carbohydrate products to 25%, but at the same time add on proteins.

It is not necessarily addressed only to men. If girls want not only to get rid of extra pounds, but also to find the most beautiful figure against the backdrop of intense training, they can use these options.

Menu

Even the most delicious breakfasts, if repeated, will soon become boring and can jeopardize any diet. To prevent this from happening, you need variety in the products and dishes that you prepare for yourself in the morning. An indicative option will help in compiling the menu for each day.

This menu is exemplary, that is, you can change something in it at your discretion. The main thing is to adhere to the principles of a healthy diet.

Recipes

Consider some of the most popular breakfasts with calories. And first of all, these are recipes for cereals, with which nutritionists recommend starting the morning.

Oatmeal with kefir (102 kcal)

Ingredients:

• a glass of oatmeal;
• 500 ml;
• berries, nuts, fruits;
• salt.

Cooking:

1. Pour kefir over oatmeal in the evening.
2. Salt in the morning.
3. Add finely chopped apples, any berries or chopped nuts.

Buckwheat porridge on the water (107 kcal)

Ingredients:

• a glass of buckwheat;
• 500 ml of water;
• salt.

Cooking:

1. Sort the grits, rinse in several waters.
2. Pour cold water, bring to a boil, cook until tender.
3. Salt.

Smoothies (60 kcal)

Ingredients:

• 4 things. fresh strawberries;
• half;
• 100 ml low-fat kefir;
• 30 g oatmeal;
• some nuts.

Cooking:

1. Peel the apple and core. Cut into cubes.
2. Mix strawberries, apple and oatmeal in a blender. Beat 1 min.
3. Add kefir. Beat for another 1-1.5 minutes.
4. Sprinkle chopped nuts on top.

Omelet with vegetables (130 kcal)

Ingredients:

• 2 eggs;
• a little olive oil;
• 1 sweet pepper;
• 1 small tomato;
• 50 g zucchini;
• 20 g parsley;
• 50 ml low-fat milk;
• salt.

Cooking:

1. Whisk eggs in a bowl, add milk. Beat again until frothy. Salt.
2. Pour the egg-milk mass onto a baking sheet with olive oil.
3. Cut the pepper into strips, zucchini into cubes, tomatoes into circles. Lay out on a baking sheet. Mix everything.
4. Send to preheated oven for 5-7 minutes.
5. Sprinkle chopped parsley on top.

Fruit salad (80 kcal)

Ingredients (50g each):

• apples;
• pears;
• pomegranate;
• avocado;
• grape;
• peaches;
• a pineapple;
• 300 ml natural yoghurt.

Cooking:

1. Rinse the fruits thoroughly, remove the peel and seeds.
2. Chop into small cubes.
3. Mix.
4. Pour in yogurt.
5. Mix.
6. Sprinkle pomegranate seeds on top.

Carrot muffin with raisins (147 kcal)

Ingredients:

• 150 ml of kefir;
• 1 egg;
• 1 medium-sized;
• 1 small apple;
• 20 g raisins;
• a little soda;
• 90 g wheat flour;
• 90 g oatmeal.

Cooking:

1. Peel the apple and remove the seeds.
2. Grate it and carrots on a grater.
3. Extinguish soda with kefir.
4. Add egg, apple and carrot to it.
5. Add both types of flour.
6. Stir in raisins.
7. Knead.
8. Pour into shapes.
9. Bake for 40 minutes in the oven at 180°C.

Poached egg (28 kcal)

Ingredients:

• 2 eggs;
• 500 ml of water;
• 10 ml lemon juice;
• salt.

Cooking:

1. Pour water into the pan, boil, add salt, add lemon juice. Turn down the fire.
2. Break the egg into a cup very carefully so as not to spread.
3. Create a water funnel with a spoon, pour the egg into it.
4. Boil 4 min.
5. Get it with a slotted spoon.

Most delicious recipes there are dietary breakfasts, the best options for losing weight have been sorted out, the TOP of the best have been compiled - now it remains only to make all this theoretical information into practice.

I want to remind you that for me personally, proper nutrition is not characterized by overseas products, the absence of fats and. All nutrients very important. For me, the most important thing is to eat the right food. good quality, which is mainly prepared independently, with their own hands. Not unimportant is also the observance of the diet. I'm not against sausages if you make them at home, I'm not against homemade hamburgers. I am against store products, which, unfortunately, contain a huge amount of additives that we do not need, such as dyes, flavors, salts, sugars, and so on.

Based on this, one conclusion can be drawn, most of the dishes that we are used to eating are suitable for a healthy diet, only they need to be optimized a bit. Do not be surprised that you will find familiar dishes in this article. They are no worse than French foie gras or Italian lasagna.

Healthy breakfasts for every day for proper nutrition

Semolina porridge for breakfast

As a child, I did not love her, however, like most children. But now I enjoy eating it for breakfast. It turns out that the calorie content of semolina is much less compared to, for example, rice. Therefore, it is perfect for those who care about their weight.

I don’t like the consistency of the dish too thick, so I add only 3 tablespoons of cereal without a big slide per liter of milk.

In order for the porridge not to burn to the bottom of the pan, it is best to choose dishes with a non-stick coating. I pour about 800 ml of milk into a container and put it on fire. I pour the remaining 200 ml into a glass and add semolina there - the cereal swells. Further, when the milk begins to boil, gradually add semolina, then a tablespoon of sugar or a sweetener. After five minutes, remove the pan from the heat, close the lid and let it “cook”. Do not score to constantly stir the porridge, this is very important!

I serve a dish with berries, chopped fruits, dried fruits or honey, as well as butter. I love it when it melts on the plate and forms a yellow puddle!)) If you want to lose weight, it's better not to use white or brown sugar at all, replace it with stevia.

Buckwheat porridge with milk - a healthy breakfast

I have always loved this porridge, even as a child. In general, buckwheat is a very healthy product, and besides, it is not a sin to eat this dish for dinner. It is very easy to prepare. Boil buckwheat as usual. Don't forget to rinse it first. I put a few spoons in a plate and pour milk.

Then a matter of taste. Those who love sweets add sweeteners (sugar, stevia, berries or fruits), as well as butter. I prefer most salty taste so I'm slacking off. I also sprinkle with fresh herbs.

Omelet with cottage cheese

I love eggs and often cook scrambled eggs and scrambled eggs. And now I will share with you an unusual recipe for a dish with cottage cheese.

Take 150 grams of cottage cheese, preferably fat-free, 3 eggs, 50 grams of milk. Mix these ingredients. Add a pinch of salt. Add a couple of drops of olive oil to the pan and pour the mixture into it. Fry the omelet as usual until done.

Diet cottage cheese casserole

Cottage cheese is very important for the formation of a young child's body. Therefore, this recipe can be safely offered to your children. More importantly, it contains no sugar at all.

Take 2 bananas, 500 grams of cottage cheese, 2 tablespoons of semolina. Mix everything well and pour the mixture into a pre-oiled form. Bake the casserole in a preheated oven at 190 degrees.

Croutons in the oven

Yes, you read the title right. Croutons are not charmingly fried in a pan; they can be easily cooked in the oven.

To prepare a healthy breakfast for every day, for proper nutrition, you will need half a loaf of bread, 100 grams of milk, about 50 grams of cheese and one egg. Salt, pepper to taste. It doesn't hurt to add one clove of garlic for spiciness, but it's not necessary.

Prepare a mixture of these products and form small patties. Place them on a baking sheet greased with olive oil or lined with baking paper.

Cook the dish until golden brown at 180 degrees. You can serve croutons with any vegetable salad.

Manna recipe for breakfast

Mannik is also a sweet pie, only without flour with semolina. In fact, it is quite high-calorie, but by reducing the amount of sugar, you can achieve a more acceptable energy value.

I cook it like this. I mix a glass of semolina, half a glass of sugar, a glass of kefir or milk and 2 eggs. It is advisable to beat the dough with a whisk. Then I extinguish a little soda with vinegar and add to the mixture. To give the dish a taste, I often add coconut flakes or lemon zest.

Pour the dough into a baking dish pre-greased with butter and let it brew for about 15 minutes. Only after that put the mannik in a preheated oven to bake. As soon as the dish acquires a beautiful golden hue, take it out. Fruits and berries will be most welcome as a sweetener.

Cottage cheese with cucumber and herbs

Recent times I really like to cook cottage cheese for breakfast, especially if there is no cottage cheese on hand. This recipe is perfect as an addition to the main course or as an independent snack.

Take a pack fat-free cottage cheese, add a couple of tablespoons of sour cream, one grated cucumber, a clove of garlic and a lot of greens to it. Mix everything well, you can even use a blender. Get a mass that needs to be spread on a piece of toast or bread. Place a circle of tomato on top and a healthy breakfast for proper nutrition is ready.

Potato casserole with egg in the oven

I love fried/baked potatoes. But this must be done very carefully and correctly so that a carcinogenic mixture does not turn out.

Peel some potatoes. Grate them. Beat 3-4 eggs a little with milk, add salt, pepper and other spices to taste. Pour the mass over the potatoes and mix everything in a baking dish, lay the mixture and sprinkle with cheese on top. Bake the dish until golden brown.

Muesli for breakfast

This is the fastest and one of the healthiest breakfasts for proper nutrition. But very often you can find low-quality goods on store shelves. For example, if the product contains vegetable fats and sweeteners, then you should refuse to buy such muesli. And the best thing is to prepare this mixture yourself.

Take whole grains, such as oatmeal, add some nuts, candied fruits, dried fruits, or fresh berries, fill everything with milk or kefir. For sweetness, a spoonful of honey is perfect. Mix everything well and let it brew for five minutes. Enjoy your meal.

Well, that's all for today! I hope you use the healthy breakfast recipes for every day for proper nutrition. If you have your own recipes for this topic, share them in the comments! See you soon!

Breakfast and lunch are the most high-calorie meals. Therefore, try to make them varied, nutritious, healthy and, if possible,

There are many breakfast options for those who follow their figure. Breakfast coffee with a croissant looks appetizing, but it is unlikely that you will become slim and healthy from it.

Breakfast is not necessarily porridge. It can be tasty and varied, you can choose your favorite options and cook something original from time to time.

Healthy breakfast rules

According to nutritionists, during breakfast, women should get 2/3 of carbohydrates per day, 1/5 of fat and 1/3 of protein.

1. It is better to choose slow carbohydrates, contained in cereals, any vegetables, fruits and dairy products.

2. You can not do without fiber, which creates a feeling full stomach. It is very beneficial for the digestive system. A sufficient amount of fiber is found in fruits and vegetables, oatmeal and bran bread.

3. For a long time, protein foods can dull the feeling of hunger. The best sources of it are eggs, fish, mushrooms, meat, legumes and nuts. Any of the listed products can be included in a healthy breakfast.

4. Speaking of fats, they must be unsaturated. Such fats are found in avocados, various vegetable oils and almonds.

Try to eat a variety of foods for breakfast, no matter how great the temptation to steam porridge from a bag, alternate it with sandwiches, muesli, eggs, fish and other foods. Needless to say, even though a cup of coffee will energize you, such a breakfast is still unacceptable without a supplement.

Grain-Based Breakfast Recipes

MILLET PORRIDGE

Take 1 glass of millet, 500 ml of milk, 1 tbsp. l. butter, sugar, salt to taste. Cook for 30 minutes over low heat, stirring. At the end of cooking, add butter, salt, sugar. Serve with jam, jam, honey.

TOAST

Take bran bread (whole grain), cut into pieces (shape as you wish). In a deep bowl, mix eggs, milk, salt. Soak the bread in this mixture and fry in a skillet.

BREAD WITH PEANUT BUTTER

Toast 2 cereal loaves in the toaster. Spread on each of them 1/2 tbsp. l. peanut butter. You can stretch out the pleasure for a long time, having breakfast with peanut butter bread, because it has an incredible taste and aroma.

RICE WITH SMOKED FISH

In Victorian times in England, it was customary to serve kedgeree for breakfast - rice with smoked fish and an egg. If you prepare in the evening, it can be not only delicious, but also a quick Sunday breakfast. Rice can be used yesterday or freshly cooked.

You can take cod or smoked mackerel. Boil the eggs in a steep boil (about 10 minutes at a slow boil), cool.

Fry the mustard and cumin seeds in hot sunflower oil over medium heat. After we put the chopped onion in the pan, add the turmeric and quickly fry over medium heat for just a couple of minutes, stirring occasionally. Add boiled rice to onions. Next sprinkle with lemon juice. We clean the fish from bones and skin, cut it into pieces, put it on rice. If desired, add chopped parsley, salt, spread the quarters of boiled eggs on top.

oatmeal with peanut butter

Prepare oatmeal, add 1 medium banana, sliced. Top with 1 tbsp. l. melted peanut butter. Very tasty, and most importantly - quickly.

MUESLI

Take muesli, pour cream (regular or soy milk).

BUCKWHEAT

Brew buckwheat with boiling water in a thermos, leave overnight. In the morning - a warm and healthy breakfast is ready!

oatmeal in a jar

A healthy and quick breakfast can be prepared in the evening. We put oatmeal, yogurt, any berries, fruits in a glass jar and send it to the refrigerator.

Egg based breakfast recipes

EGG SANDWICH

Shake 2 eggs, add 1 tsp. red ground pepper. Fry in a pan. Cut the bun into 2 parts, brown the slices. Lay the scrambled eggs between the halves. This quick-to-make sandwich is good source proteins.

BACON OMELETTE

Shake 4 egg whites, add 50 g of grated cheese and 1 piece of bacon. Fry in a pan. After such a meal, you will feel full for a long time.

ROLLS WITH EGG AND CHICKEN

Prepare scrambled eggs from 2 egg whites. Cut the cooked chicken breast into strips. Put everything on a sheet of pita bread, add chopped tomato and roll into a tube. This dish is low in calories and yet nutritious.

SOFT-BOILED EGGS

Soft-boiled eggs can be eaten with toast, cut into 1 cm strips. You can dip the toast in the yolk.

OMELETTE ON CHEESE PLATE (IN THE OVEN)

At the bottom of a baking sheet or deep frying pan, put the cheese cut into pieces so as to cover the bottom. Put sliced ​​tomatoes on it. Beat eggs with milk and pour over the previous ingredients with this mixture.

Then put in the oven. It turns out an airy omelet with a cheese "cake" at the bottom and juicy tomatoes inside. Very tasty!

ROLLS WITH OMELETTE

Very tasty and nutritious breakfast. Make a thin omelette with 1-2 eggs and milk. And then wrap it in pita bread. You can also add any lightly stewed vegetables as a filling. A man will love this recipe.

Microwave Breakfast Recipes

MORNING SANDWICH

Microwave a hamburger bun, cut it into 2 pieces. Put a piece of soft cheese on one half, sprinkle with chopped herbs, pour sauce or vegetable oil and cover with the other half. You can take this sandwich with you to work - it's a great alternative to a Mac sandwich.

BAKED APPLE WITH CINNAMON

Add muesli and a little cinnamon to a finely chopped or grated apple. Put it in the microwave for 2 minutes - and breakfast is ready! This dish is very healthy, and cinnamon gives it a special spicy flavor.

EGG WHITES WITH SPINACH

Take 3 egg whites, add 1/2 cup of thawed spinach to them, salt and pepper to taste. Microwave for 2 minutes. If you serve boiled potatoes as a side dish, then breakfast will turn out to be more satisfying.

BUN WITH TOMATOES AND CHEESE

Place 2 slices of tomato and 50 g of low-fat cheese between the halves of a grain bun. Microwave until cheese is melted. This dish is prepared in seconds and combines grains, dairy products and vegetables.

Breakfast Recipes with the Magic Blender

SOY SHAKE

In a blender, blend 1 cup fresh orange or pineapple juice, 100g tofu and 1/2 cup fresh fruit until smooth. After a morning workout, this breakfast is just great!

YOGURT-CITRUS SHAKE

Mix in a blender 100 g low-fat vanilla yogurt, 1/2 cup fresh fruit, 1/2 cup orange juice, 2 tbsp. l. wheat germ and 1/2 cup crushed ice. To make the cocktail sweeter, you can add a little honey or syrup.

MILK FRUIT SHAKE

Blend 1 cup chopped fresh fruit and/or berries, 2 cups low fat milk, 100g vanilla pudding, and 1 cup crushed ice in a blender. Divide the cocktail between 4 bowls and serve immediately. Carbohydrates, proteins and fiber will perfectly satisfy your hunger and provide you with energy for half a day.

Fruit Breakfast Recipes

BANANA WITH NUTS

Cut bananas into circles and add ground or chopped hazelnuts, season with sweet syrup or "juice" from jam.

FRUIT SALAD

Personally, this breakfast is not for me. I will stay hungry. But if you prefer to divide breakfast into 2 meals, just like the French, then feel free to make a fruit salad. Ingredients of your choice.

Recipes for a simple and quick breakfast

OATMEAL, FRUITS AND SOY MILK

Cook oatmeal in the microwave, add berries to it, and pour yourself a glass of soy milk. A great option for those who are always in a hurry.

YOGURT WITH APPLE JUICE AND FLAKES

Mix in a bowl 1/2 cup apple juice, 1/2 cup vanilla yogurt, 1 tsp. sugar and a pinch of cinnamon. Put in the refrigerator overnight. Before serving, add 2 tbsp. l. ready-to-eat oats
flakes. If you cook in the evening, you can save a lot of time in the morning.

BREAD WITH YOGHURT AND STRAWBERRY

Spread the bread with yogurt or whipped cottage cheese, and put the strawberries on top.

COTTAGE COTTAGE WITH MELON

Put 1 cup of cottage cheese in half of a small melon. Sprinkle some peeled sunflower seeds on top and sprinkle with honey. This breakfast the best choice for those who cannot eat heavy food in the morning.

APPLE ROLL

Put a finely chopped half of an apple on a sheet of pita bread, a little cottage cheese, put 1/2 tsp. sugar and a pinch of cinnamon. Roll up. Cook in the microwave for 30 seconds.

VEGETABLE PANCAKES

You can make vegetable pancakes by adding grated carrots, potatoes, pumpkin or zucchini.

Cottage cheese recipes

CURD MIX WITH HERBS

Mix soft cottage cheese from a pack with chopped greens, and then spread on toast.

COTTAGE CHEESE CASSEROLE

Take 2 packs of cottage cheese, 4 tbsp. l. no sugar top, 2 eggs, tbsp. l. decoys. Mix all the ingredients, put in a greased dish for the microwave oven, bake in the usual mode for 10 minutes. Do not remove from the oven for another 10 minutes - until fully cooked.

I would like to bookmark this recipe!

COTTAGE COTTAGE WITH SOUR CREAM AND DRIED FRUITS

This breakfast recipe is very quick and versatile. Let cottage cheese, dried fruits, nuts, jam and frozen berries always be at hand at home, then you can easily cook it. The taste of this dish will vary depending on the ingredients.

SYRNIKI

Cheesecakes are made very quickly. I just love them and sometimes I allow myself this recipe. Take 250 grams of cottage cheese, 1-2 eggs, sugar, salt and 0.5 cups of flour. Mix cottage cheese with eggs, salt and sugar (you can add baking powder) in a deep bowl, then add flour and continue to mix.

With a tablespoon dipped in water, collect the curd mass, roll on all sides in flour and form a round or oval meatball. Fry in a pan on both sides. Serve with berries, sour cream.

You can also put pieces of cheese in cheesecakes: it will melt inside.

Sunday Breakfast Recipes

On Sunday, you can cook something new. These dishes take more time, but the result is worth it.

POTATO WITH EGG

Mix bacon pieces with chopped green onions, microwave for 1 minute. Add 1 chopped boiled potato and cook for another 3-5 minutes. Salt, pepper, pour over the egg and bake for 1.5 minutes. Sprinkle 1 tbsp. l. grated cheddar cheese. Serve with orange slices. By adding 1 more egg and more bacon, you will have a wonderful dinner.

SPICY OMELETTE WITH CHEESE

Mix 2 eggs with 1/4 cup chili sauce. Pour the mixture into a greased pan, sprinkle with 2 tbsp. l. grated cheese. Roast for 5 minutes. Serve with tomato salad. Thanks to the cheese, the omelet becomes very satisfying, and the chili gives it a sharpness.

OAT BRAN PANCAKES WITH BERRIES

This breakfast recipe is very healthy. Knead the dough for pancakes, but use oatmeal instead of wheat flour. Add 1 cup blueberries or other fresh or frozen berries. Cook in a pan with a small amount oils. Serve with slices of melon. Put the rest of the dough in the refrigerator and cook the pancakes the next morning.

Breakfast for weight loss - what not to eat

Sausages, sausages, banal sandwiches without vegetables and herbs, glazed curds, "miracle yogurts", crispy cereal (all kinds of pads), etc. ...

Photo ideas - breakfast recipes

Recently, I often make croutons and vegetable salad for breakfast. What is your recipe for a delicious and healthy breakfast?

In order to be active and cheerful, so that you have enough energy for the whole day, so that you do not feel empty already in the morning, you only need to adhere to the main rule - be sure to eat in the morning. Breakfast is the best useful technique food, which in no case should be skipped or replaced with a cup of coffee. Therefore, in this article we will tell you what is best to take for breakfast.

Just in the morning minerals and minerals are best absorbed. If you want to get in shape and lose the required number of kilograms or just maintain your current weight, then you should adhere to the following rules without fail.

TOP 5 healthy breakfast foods

Whole grain cereals

Why porridge is the best dish for tomorrow? The answer is simple enough. Yes, all because porridge is complex carbohydrates, which are absorbed by the body slowly, therefore you for a long time you will be full and will not soon feel hungry. It is best to eat cereals from unpeeled and unpolished grains, which are practically without any processing, as they contain a lot of fiber. The latter cleanses the body and removes toxins. For example, pearl barley, brown rice, wheat, and millet are also very rich in minerals and components, with which you will feel full of strength and energy. If in pure form it’s not quite tasty for you, you can diversify the porridge with dried fruits or fresh fruits, berries and honey. You can also add healthy fats - nuts, seeds or sesame seeds. Wholemeal (whole grain) toasts are also an excellent breakfast. We mix eggs, milk and salt, dip our bread and fry in sunflower oil.

Skim cheese

Cottage cheese is a product that supplies your body with calcium and protein. Of course, we take cottage cheese with a zero percent fat content or as little as possible. A very large variety of dishes can be prepared from cottage cheese. If you have a sweet tooth, you can treat yourself to cottage cheese with honey, fruits, dried fruits, you can also add a little jam or jam, sweet cottage cheese makes delicious cheesecakes. If you prefer salty, cottage cheese with fat-free sour cream and greens will suit you.

Eggs

If you have breakfast in the morning, and after an hour or two you are hungry again, try eating boiled eggs or scrambled eggs in the morning, the feeling of satiety will not leave you for a long time. You can add tomatoes, greens, bell peppers, basil and much more to the omelette. Such a breakfast will enrich you with protein for the whole day.

Berries and fruits

If you decide to follow proper nutrition and it is healthy to have breakfast, berries and fruits must be present in your diet. The main thing is not to overdo it with the quantity. You can choose the fruits that you like best and have breakfast with them, or even better - make a vegetable salad from different berries and fruits, seasoned with low-fat yogurt. All fruits contain fructose, so it is better to eat them in the morning.

Yogurt

Only yogurt should be natural, without sugar and other chemical additives. This product normalizes cholesterol. What could be more beautiful if in the morning you help the intestines wake up and work to their full potential. Yogurt contains beneficial fungi and lactobacilli, which stabilize the metabolism and help to work gastrointestinal tract. If you drink low-fat yogurt in the morning, gastric juice, which promotes the rapid absorption of food. It is very tasty to eat oatmeal in the morning with natural yogurt. You can't imagine a better breakfast.

Healthiest Breakfast Recipes

Don't miss this one important trick food, as it is a healthy breakfast that helps to be cheerful and energetic throughout the day. In order to diversify your menu and not think in the morning what to eat, write a menu for the whole week at once. Below are some simple recipes:

• French Beauty Salad. 2 tbsp. l. and oatmeal pour the 5th tbsp. l. cold boiled water, leave to stand for about an hour. Next add 3 tbsp. l. cold boiled milk, sugar to taste and an apple previously grated on a fine grater (you can with a peel). Season the salad with lemon juice.
• Cottage cheese with fruits, berries or herbs. Mix 200 g of cottage cheese with chopped fruits, berries or herbs (for example, parsley or dill). In the first option, you can optionally add honey and nuts, in the second - fat-free sour cream.
• Protein omelet with herbs. We take 3 eggs and separate the whites from the yolks, then beat the whites until foam appears and add herbs, pepper, salt. We send it to the pan or, even better, to the slow cooker.
• Salad with chicken. We cut into cubes about 150 g of boiled chicken fillet, into circles - Bulgarian pepper, in half - cherry tomatoes, divide the arugula into leaves. Dress the salad with olive oil.

Video about the TOP 10 most healthy breakfasts:

Given the increasing pace of life modern society, not every person is able to treat himself to a delicious and healthy breakfast in the morning. But it is breakfast, according to ancient thinkers, that is the main food of the whole day.

We are what we eat

Most people are accustomed to breakfast with a cup of coffee with a sandwich or scrambled eggs. And such a menu has become so strongly entrenched in the subconscious that few people try to think about the usefulness and usefulness of such a start to the day.

We can say that after such a breakfast you go to work on an empty stomach anyway. At the same time, if in working time you work productively, your blood glucose level will drop dramatically.

Breakfast sets the mood for the whole day

The body will try to make up for such a loss by demanding something sweet. A person in the first half of the day can automatically have a snack with sweet pastries or a chocolate bar.

If the breakfast was more dense, but you did not follow its components too much, your body will try to assimilate it at any cost. If the foods that your breakfast consisted of are incompatible, the process of digestion will take a lot of energy and resources from your body.

You can safely forget about a fruitful and full of creativity working day. To avoid similar situations healthy breakfasts for every day. Proper nutrition helps maintain health, beauty and good mood without any significant cost.

What is a healthy breakfast

Few would dare to dispute the fact that breakfast should be healthy. Nutritionists say that an untimely dinner worsens the figure, but a breakfast that is not made according to the rules will leave its detrimental mark on the health of your hair and skin.

That is why the first meals should contain foods that will bring exceptional benefits to your body and you will be energized for the whole day.

You will immediately feel better when you start preparing healthy breakfasts for every day. Proper nutrition is an easy path to health.

The main components of a healthy breakfast are:

• Dairy;
• Fresh vegetables and fruits;
• Cereals;

Orange juice is a storehouse of vitamins and minerals

According to the set of useful substances for the body, this drink ranks first. AT European countries and US morning necessarily begins with a glass of orange juice. If you do not have the opportunity to drink freshly squeezed orange juice, replace it with any other vegetable or fruit drink.

Orange juice is rich in nutrients

In any case, it will bring more benefits than a cup of instant coffee. The benefits of fresh fruits cannot be overestimated. Healthy breakfasts for every day can be attributed to proper nutrition if they contain a fruit proportion of products.

AT winter period and in early spring you should not get carried away with fruits bought in the store. It is best to prepare a supply of vitamins in the form of dried fruits in a timely manner. They contain useful material and components in very large quantities.

Cereal and dairy products

Rye bread is the most beneficial for human health. It enriches the body with a group of vitamins B, fiber and a set of minerals. Carbohydrates in its composition do not allow you to feel a breakdown even at the end of a busy day.

Various cereal flakes have the same set of useful components. Greatest Benefit they will yield when consumed with milk.

Rye bread most useful

Yogurt is a tasty and healthy treat. However, when choosing it, be careful: look for products with the least amount of preservatives and containing natural ingredients.

The highest concentration of calcium and protein among all dairy products is characteristic of natural cheeses. They are very easily absorbed by the body, bringing him unlimited benefits. One has only to take into account that smoked, spicy and mature cheeses do not have such an effect.

Proper planning of a healthy diet

The nutrition menu must be compiled in accordance with the state of health, daily routine and age of each family member. For example, healthy breakfasts for every day will meet the standards proper nutrition, if they contain cheese, milk, bread, cereals, eggs and fruits. In each family, the menu should be worked out individually.

From day to day it is necessary to change the types of fruits, cereals, combine various dairy products. Breakfast for children should be prepared according to special dietary recipes.

A similar recommendation applies to elderly people with poor health, as well as those family members who suffer from overweight. Proper meal planning not only saves time and money, but most importantly, in this case, you will be able to take care of your health in the best possible way.

Foods that should not be included in recipes

Healthy breakfasts for every day, proper nutrition - these terms are gaining more and more popularity today. However, before you start cooking healthy food, it is necessary to exclude the intake of products that on an empty stomach can only harm the human body. The greatest harm digestive system apply fried, fatty and spicy dishes.

Fried, fatty and spicy foods cause the greatest harm to the digestive system.

Together with that harmful products as breakfast are:

• Any confectionery;
• Alcoholic drinks;
• Natural meat in any form;
• Dishes fast food(fast food);
• spicy sauces;
• Garlic.

Also fasting is not recommended to use citrus fruits, since their aggressive juice can adversely affect the gastric mucosa. It is better to drink a glass of freshly squeezed juice at the end of breakfast. Bananas should not be abused in the morning. This fruit is able to debalance the concentration of potassium and magnesium in the body. Among drinks, preference should be given to green tea and natural coffee. However, everything is good in moderation.

Recipes for delicious and healthy cereals

cook oatmeal in the usual way. Slice 1 medium-sized banana and top your dish with pre-melted peanut butter. In England, for a long time it was customary to eat rice and smoked fish for breakfast.

Oatmeal with fruits - a great breakfast

With the help of hard-boiled eggs, a dish can not only be attractively decorated, but also make it more useful. Very simple healthy porridge can be prepared in the evening. To do this, put ready-made oatmeal, fruits and berries of your choice in a container, add yogurt. In the morning you will have a delicious and original breakfast ready.

fruit fountain

You can always have a fruit salad for breakfast.. The amount of servings and components can be chosen independently. A delicious dessert will be a sliced ​​​​banana with the addition of ground hazelnuts. As a dressing, any syrup or fruit juice is suitable.

Another nutritious mix is ​​an apple cut into slices, a handful walnuts and semi-hard cheese added to taste. You can choose the variety of nuts and the type of fruit in this dish according to your taste.

Another nutritious mix is ​​an apple cut into slices, a handful of walnuts and semi-hard cheese added to taste.

egg madness

The most affordable egg dish is soft-boiled eggs. They are best eaten with bread toast. Originality to your breakfast will add a classic omelette in milk, wrapped in pita bread.

Soft-boiled eggs are the most affordable breakfast.

To make the dish more juicy, use lightly stewed assorted vegetables as a filling. Nutritious and low-calorie treats are chicken rolls with an egg. Prepare the scrambled eggs, cut the boiled chicken breast into narrow strips, add the tomato and wrap the resulting filling in pita bread.

What mistakes in the principles of proper nutrition can be made

Before proceeding to the correct and healthy eating, you need to figure out which principles will really help you stay healthy, and which are just empty rumors. It’s worth starting with the most popular misconception about the exceptional benefits of vegetarianism.

Juice should be only natural

More precisely, in an attempt to replace natural products soy analogues. The medical fact is that excessive consumption of soy in food is fraught with premature aging organism and rapid weight gain.

Under the influence of advertising, many overestimate the benefits of yogurt. They usually contain dyes and preservatives. This impairs the process of assimilation of yogurt in the body. And low-fat and light yogurts are often just a product marketing company their manufacturer.

Store-bought juice, even if the label says that it does not contain preservatives and is natural, will never be able to compare its benefits with freshly squeezed juice.

If you prefer dairy ice cream to creamy ice cream, you are also in error. Human body much easier to digest cream than milk. Especially a lot of energy is required for the assimilation of pasteurized or sterilized milk.

Store-bought juice, even if the label states that it does not contain preservatives and is natural, will never be able to compare its benefits with freshly squeezed juice. Juice packs are often stored on counters rather than in cold stores. This indicates the pasteurization of this product. After that, the juice loses everything beneficial enzymes and most of the vitamins in its composition.

A similar product should not be used in the preparation of healthy breakfasts for every day if you decide to stick to proper nutrition.

Healthy banana breakfast recipe in this video:

How to make useful tasty breakfast? See in this video:

Healthy breakfast options that you can take with you (suddenly did not have time to eat):