Light and healthy breakfast. Healthy breakfast: recipes and tips for proper nutrition. Delicious and healthy breakfast. Recipes for every day of the week

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

Healthy breakfast for a slim figure number 1.

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

Only 200-250 grams of Oatmeal for a healthy breakfast, and the treacherous thought of a chocolate bar will cease to be intrusive, and a slender figure will be closer. Oatmeal is quickly digested, does not settle with an unbearable load on the waist and hips.

In order not to waste time at the stove in the morning due to the risk of burning porridge, you can use the express cooking method. It is necessary to pour oatmeal with water and leave it in the microwave for 5-7 minutes.
During this time, you will have time to do a light make-up, 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 for those who want to lose weight. A small plate of porridge is not just a tasty dish, but also a storehouse of vitamins and minerals.
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 slimming foods. Smoothies are easy to make. It is necessary to add whatever your heart desires to kefir or low-fat yogurt.
In a vegetable smoothie, all vegetables that are combined to taste will do. Fruity - easy.

When all the components of the future breakfast are determined, you need to beat everything in a blender. And to give satiety, you can mix the dish with a handful of oatmeal. Ready! Delicious and healthy breakfast for finding a slim figure on your table.

Healthy breakfast for a slim figure number 4.

An omelette is a breakfast that is unique in its characteristics. It has a lot of advantages: it cooks quickly, is varied in execution, tasty and healthy. To fantasize with the taste of an omelet 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 delicious, beautiful and healthy breakfast for a slim figure is prepared from fat-free cottage cheese with berries and honey. Thus, if you beat all the ingredients in a blender, you get a juicy curd cream, in which there are no extra calories, but only the maximum benefit.

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

Healthy breakfast for a slim figure number 6.

Homemade muesli is a real energy healthy breakfast for a slim figure. Not to be confused with store-bought muesli, which, unfortunately, are pantries of calories. Muesli is easy to make.
It is necessary to lightly fry the flakes in a pan or warm them in the oven. This will give a pleasant aroma and add crunch.

And then it is enough to pour the cereal with low-fat milk, kefir or yogurt, 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 in it. Unless, of course, you 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 a feeling of satiety, and a 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 increase 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 doing 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 compromise healthy breakfast for those who cannot refuse their favorite drink and treats. However, chocolate should only be chosen that contains at least 70% cocoa. Otherwise, instead of being useful for a slender figure, bitter chocolate will begin to accumulate excess weight in the most problematic places of the figure.

Healthy breakfast for a slim figure number 9.

Hard cheeses with a slice of whole grain bread are an alternative way to start the morning with a healthy breakfast. Please note that the fat content of cheese should not be very high, since cheese is a fairly high-calorie product. It is important that the sandwich is small.
You should not limit yourself to miniature sizes at all in an effort to quickly achieve a slender figure, because literally in an hour and a half there will be a desire to have a bite. 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 cook for themselves something from the 9 recipes listed above. It must be remembered that nuts are very high in calories, so you should not abuse them. But in a small amount, about 10 almonds, your body will receive a boost of energy for the next 3-3.5 hours.

Healthy breakfast foods.

Fresh juices. Starting with a glass of orange juice, a healthy breakfast will help prepare your stomach for digestion. This nectar contains a large amount 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 grain bread containing mineral salts, B vitamins and coarse fiber. The calorie content of different cereals ranges from 285 kcal (rice) to 330 kcal (barley.

Fruit. A healthy breakfast can be started 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 ensures the normal functioning of the 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 weight loss diet.

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

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

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

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

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

Video PP Breakfast

Oatmeal pancake (pp recipe with oatmeal or ground flakes) is a real find for lovers of a tasty and satisfying breakfast, as well as a snack during the day with healthy and healthy food.

Oatmeal pancake consists of the same eggs, oatmeal and milk, which is why it easily replaces porridge, scrambled eggs, and scrambled eggs. 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 you need:

• 2 eggs
• 6 art. l. long boiled oatmeal
• 6 art. l. milk
• a pinch of salt

For filling:

1 option:

• 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. We divide all the ingredients into 2 parts and alternately cook 2 pancakes.

Hercules must first be ground with a blender or coffee grinder, but not to the state of flour, but as in the photo. Crack an egg into a bowl of 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 a slow fire and cook until bubbles appear.
We spread 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 fire. Oatmeal pancake with savory filling is ready.
We do the same with the second oatmeal, only now we put banana circles on it along with chocolate slices.
As a result, we got two wonderful oatmeal pancakes with different fillings. By the way, you can stuff warm or already cooled oatmeal 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 a snack you can pamper yourself and your loved ones with a new oatmeal. Enjoy your meal!

And it is a known fact that breakfast is the main meal of the day. Everyone around says that breakfast should be the most healthy, dense and satisfying. But for some reason, there are always many different “buts” for 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” ...

Did you recognize yourself in at least one of the answers? If yes, then this article is for you. She will tell you about the importance of breakfast and share 6 breakfast recipes that will help you make it a habit and enjoy it.

The benefits of breakfast

For starters, breakfast is truly the main meal of the day. It starts yours, energizes your body and mind until the evening. This is a kind of alarm clock for your body. You woke up yourself - help wake up your body. Also don't forget about .

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

Breakfast is the most important factor for a perfect and refreshing start to the day. It is the morning meal that gives a charge of vivacity and joy for the whole day. To make your day productive, be sure to have a hearty breakfast before daytime accomplishments.

Scientists say that in the morning the body needs to get enough energy for productive work. To do this, she recommends eating a full carbohydrate breakfast. Do not be afraid, this will not affect your weight in any way, because the extra calories will be used up during the first half of the day.

Do not 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 how much sugar is 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 away his good mood after 40 minutes, as the action of sugar in the blood will wear off. Therefore, it is better to accompany sweets with something that contains complex carbohydrates that will be absorbed within two or three hours. This will greatly affect your performance.

Let's talk about the most popular "buts" that people come up with just not to have breakfast.

Excuses not to eat breakfast

So, the first excuse - do not want to eat in the morning.
You just need to overpower yourself for the first time. No appetite - do not worry, this is only at first. A person quickly gets used to everything good, so you 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 start impatiently asking 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 once.
Lack of time is just an excuse for your laziness. To have time to have breakfast, you just need to get up 30 minutes earlier than usual. Instead of checking your social network page, enjoying delicious food, benefiting your health - is that a lot?

I don't know what to cook.
As for the food options. Here people go from one extreme to another. Either they gobble up croissants with condensed milk, or they choke on unsweetened oatmeal on the water. Neither option is suitable. Various kinds of muffins and sweets are really satisfying and tasty, but they clearly do not pass under the “usefulness” item. The fast carbohydrates, trans fats and chemical additives included in their composition will not only cause hunger in an hour, but they will also inflict.

Porridges are useful, but I do not like them.
As for lovers of healthy food ... Oh, this myth "only porridge for breakfast." It’s really healthy and nutritious, but it’s not at all necessary to force yourself with tasteless food. Breakfast should cheer up and energize, 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 follow diets or. All meals provided are based on the calculation of the average calorie intake for a woman - 1600-2000 kcal per day.

Also, the list of recipes is also suitable for those who always “do nothing” - 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 fritters.

BJU of the finished 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 pc
Honey 30 g

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

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

Fritters are very tasty, and the aroma of apples and honey will fill your entire kitchen and whet your appetite. This is the first option for breakfast, then 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 buckwheat without adding salt. It is desirable that it be boiled properly, be more mushy than crumbly. Read about in the article.

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

Also, you can fantasize and add any fruits you like. This healthy breakfast option will definitely charge you with energy for the whole day.

Number 3. Oatmeal biscuits.

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 hercules into flour with a blender. Mash the banana in puree with a fork or the same blender. Also crush the cottage cheese. Mix all ingredients, add raisins. Mix everything well and put it in the refrigerator for 30 minutes. If there is no time, then in the freezer for 7 minutes (while brushing your teeth, for example).

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

The flavor will be superb, no store-bought oatmeal cookies can compare to this! Red on the outside and soft on the inside. The perfect start to the 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
onion
muesli 80 g
kefir 1% 120 ml

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

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

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

Such a breakfast is incredibly tasty, and is also ideal in terms of the ratio of proteins, fats and carbohydrates.

No. 5. Banana fritters.

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 a banana using a blender or a regular fork. Add kefir, egg, flour to it. Mix thoroughly. Lay the fritters on a non-stick skillet. 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 the perfect breakfast - lots of complex carbohydrates, protein, healthy fats, and most importantly - delicious taste!

Still salivating? 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:
Oat flakes Hercules 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 really for the very lazy. In the evening, pour 70 g of hercules into a bowl. Already according to the old scheme, add mashed banana. Sprinkle 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 will not need to do anything - just get the dish from the refrigerator and enjoy. In fact, lazy oatmeal is a flight of your imagination. The basis is only oatmeal, and the fact that the porridge is left overnight and served cold. And what exactly you add - only your taste preferences.

Conclusion

Well, I hope this article has helped you realize that delicious and healthy breakfasts can be quick and easy to prepare! Tomorrow morning, try to cook yourself one 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.

(3 ratings, average: 2,67 out of 5)

Everyone has heard that breakfast is the most important meal of the day. Your body has just woken up and needs enough calories to fuel a productive day. Having done a warm-up in the morning, you need to move on to eating food.

However, healthy breakfast looks different for each type of activity. Proper nutrition for weight loss and general well-being of a person plays an important role in his life cycle.

For example, for students and office workers who pay great attention to mental activity, food with a sufficient amount of glucose in the composition is very important. This includes muesli, cheesecakes, cottage cheese, jam or chocolate.

When it comes to athletes, they need a different approach to what they eat for breakfast. For example, eat chicken breast and bran bread. They will help you get enough before the work day.

For example, for students and office workers who pay great attention to mental activity, food with a sufficient amount of glucose in the composition is very important.

Do not forget about the usefulness of drinks, as they are included in breakfast options with proper nutrition. Many people prefer to drink coffee in the morning. However, there is an important factor to keep in mind. The drink should be exclusively custard, not instant, because it tastes better and is less harmful.

When choosing tea, nutritionists recommend paying attention to black rather than green. It has a lot of vitamins. Alternatively, juices are also used, which should be freshly squeezed due to the greater number of useful vitamins and the absence of dyes.

Note! There are a number of foods that should be avoided in the morning meal. This includes instant breakfasts, in which there are much fewer nutrients than the manufacturer claims. Most are simply lost during cooking. You also need to avoid sausage, saturation will be only for a few hours. High-fat foods are not considered healthy for breakfast.

Healthy breakfasts for every day of the week: breakfast options - recipes

It is obvious that a person faces the difficulties of cooking if he wants to start monitoring his condition and chooses Healthy breakfasts for every day.

By preparing healthy breakfasts for every day, proper nutrition will help not only lose weight, but also recharge your batteries.

Proper nutrition in this case, it will help not only to lose weight, but also to recharge your batteries for the whole day.

For breakfast, you can cook the following:

10 quick, healthy and delicious breakfasts

An important feature of eating in the morning is how quickly it can be cooked and whether it will be tasty:

Is it possible to lose weight by eating the right breakfast

Interesting fact! Very often, girls and people who want to improve their metabolism are looking for breakfast (with proper nutrition) for weight loss. The answer to this question is quite simple. Healthy food helps the body in every possible way, the metabolism is adjusted, in which the accumulation of fat does not occur.

Since breakfasts often include a lot of fresh fruits and proteins, this has a positive effect on the body, after a week you can notice weight loss and the person will begin to feel better. Sleep improves, there is more energy and more strength to perform daily duties.

So in order to lose weight you need to know how to prepare healthy breakfasts for every day. Proper nutrition is best combined with sports activities. so extra pounds will go faster.

Proper nutrition for breakfast for weight loss (breakfast options - recipes)

Everyone who wants to lose weight faces a difficult moment - to choose the best examples of healthy breakfasts. For example, you can choose porridge, which is prepared in the evening.

For her you need:

• 1 st. cereals (buckwheat, oatmeal or other);
• 2 tbsp. boiled water;
• for taste and decoration, you can take vanillin, cottage cheese, fruits, sugar, honey.

In the evening, pour the cereal in a thermos with a wide mouth, so that it is convenient to eat. In the morning, the porridge will be warm and crumbly.

Alternatively, you can also cook oatmeal with raspberries. You need to take oatmeal and boil it in milk or water. You can add vanillin, sugar, dried fruits and raspberries. Black coffee looks great.

The most useful breakfasts for weight loss (recipes with photos)

It is very important for lovers of proper nutrition balanced and healthy breakfasts for weight loss. Recipes with photos will help you see what can happen in the end, and it will be easier for a person to choose the right dish for himself.

Usually they come in the form of salads:

• only fruit, with various types of fruits and dressings in the form of juice, yogurt or kefir;
• only vegetables, which consist of vegetables, with dressings in the form of sunflower or olive oil, sour cream;
• mix salads - includes both fruits and vegetables, add cheese, cereal flakes.

Smoothies have always been a very healthy breakfast.

The most healthy breakfasts are considered to be those that are full of fresh vegetables and fruits.

For example, you can make a kefir-apple smoothie:

• chop any apple (blender or grater);
• mix chopped apple with low-fat kefir;
• as an option, add a little cinnamon or thyme;
• the whole mixture is whipped in a blender, which will eventually give 2 full servings for breakfast.

Content:

Healthy breakfast rules

The morning meal is rightfully considered the most important, because it is it that energizes for the whole day. A tasty and healthy breakfast improves mood, increases efficiency and allows you to prepare for the upcoming day in a relaxed atmosphere. But what if you don't feel like eating in the morning? Simple recommendations will help to cope with this problem:

1. To replenish glycogen in the liver, you need to have breakfast within an hour after waking up. But you should not run straight from bed to the kitchen - the body needs time to wake up. To get the first feeling of hunger, it’s good to do exercises and take a cool shower.
2. After waking up, it is recommended to drink a glass of filtered water at room temperature, which will prepare the stomach for the first meal. To purified water, you can add half a glass of mineral water with a high content of magnesium, a useful anti-stress trace element.
3. Contrary to popular belief, breakfast should not be too heavy. Overeating makes you feel sleepy. It is better to transfer part of the first meal to lunch. If it is not possible to eat a second breakfast, you can replace it with nuts or dried fruits.
4. It must be remembered that a carbohydrate breakfast is useful for people of mental labor, and protein, first of all, is necessary for those who work physically.
5. You need to eat tasty and varied. Lack of appetite in the morning is not at all surprising if breakfast is the same every day.

Nutritionist Kovalkov about a healthy breakfast

Protein breakfast options

Protein foods better saturate and speed up the metabolism in the body. They are rich in calcium, vitamins and minerals. People who prefer this breakfast option are not prone to overeating during the day. In addition, protein is the main building material for muscles, hair and nails.

Omelet or scrambled eggs

Scientists have proven that the cholesterol contained in the egg yolk is not dangerous at all. Its deposition is prevented by lecithin and choline - substances that are also part of this useful product. A dish prepared from 2-3 eggs is best combined with vegetables, such as tomatoes or bell peppers. Such a breakfast will enrich the body with protein for the whole morning.

Yogurt

It's no secret that it's good to eat yogurt for breakfast. Only without sugar, dyes, preservatives and other chemical additives. Due to the content of beneficial fungi and lactobacilli, this product normalizes the functioning of the intestines and allows you to stabilize the metabolism in the body. It is very easy to cook it at home: in a special yogurt maker, slow cooker or in a regular thermos. Any fillers can be added to natural yogurt: syrups, fresh fruits, nuts, oatmeal.

Cottage cheese

In order not to load the pancreas with too heavy food in the morning, it is better to use 5–9% fat cottage cheese. You should not give preference to a low-fat product, because for the normal absorption of calcium, the body needs the simultaneous consumption of fats. Those with a sweet tooth can treat themselves to cottage cheese with berries or fruits with the addition of a spoonful of honey or jam. Fans of salty food will love cottage cheese with sour cream and herbs. Cheesecakes or a healthy casserole will be an excellent breakfast.

Carbohydrate breakfast options

Carbohydrates are essential for the active functioning of the brain. But not all of them are suitable for a healthy breakfast. Simple carbohydrates (cookies, white bread, cornflakes) are quickly digested. Once in the blood, they are immediately converted into sugar. Insulin produced by the pancreas removes it, turning it into fat. At the same time, the blood sugar level drops, there is a feeling of hunger and fatigue. Complex carbohydrates take longer to digest, making them a great source of energy for the whole morning.

Porridge

First of all, cereals are complex carbohydrates. That is why it is good to eat porridge for breakfast several times a week. In this case, it is better to choose oatmeal, buckwheat, millet or barley. They contain a huge amount of vitamins and minerals, as well as the necessary fiber. Whole grain cereals will provide energy for several hours, and coarse fibers will help the gastrointestinal tract. It should be remembered that semolina and white rice are simple carbohydrates. Their consumption will cause drowsiness, and soon another bout of hunger. Porridge is recommended to be boiled in water or low-fat milk. You can add pumpkin, dried fruits, nuts and honey to taste.

Muesli

This healthy blend will give you a boost of energy for the whole day. Due to the content of a large amount of indigestible fiber, this breakfast is ideal for overweight people. The body will spend a lot of energy in an attempt to process coarse fibers, thereby burning calories. Store-bought muesli often contains a lot of sugar and artificial additives. Therefore, it is better to prepare such a mixture yourself. Healthy muesli should contain unprocessed oats, unroasted whole grains, nuts, and dried fruits. You can pour the resulting mixture with skim milk or yogurt.

Whole grain bread sandwiches

Few people know that it is healthy to eat sandwiches for breakfast. Only not from white bread with sausage and cheese. They contain simple carbohydrates, preservatives and bad cholesterol. Such a morning meal will only awaken your appetite, and after an hour or two you will want to eat even more. If there is very little time for breakfast, you can have a snack on whole-grain bread sandwiches with pieces of boiled chicken breast or fish. Instead of butter, it is better to use low-fat cottage cheese with herbs, add fresh vegetables and lettuce. A healthy sandwich can be eaten as a second breakfast, taking it with you anywhere. By the way, grain bread is an excellent source of fiber and B vitamins, which are necessary for the beauty and health of hair.

Whole grain pancakes

When, if not in the morning, can you please yourself with high-calorie pancakes without harming your figure? You can not worry about weight gain - the calories received per day will burn. It is only more useful to cook them not from premium wheat flour, but from whole grains, for example, oatmeal or buckwheat. It is better to bake such pancakes in a non-stick pan without adding oil. They will be an excellent source of complex carbohydrates and will create a feeling of satiety for a long time.

A good mood, high efficiency and a feeling of cheerfulness for the whole day depend directly on the products consumed in the morning. Breakfast does not take long, and the health benefits will be enormous. Start your day right!

Breakfast gave a margin of safety before going out into this cruel world. After a proper breakfast, it was easier to endure any tests sent by the villainous fate.

Daria Desombre "The Secret of the Dutch Tiles"

Breakfast is undoubtedly the most important meal of the day. Often, many of us do not have enough time to cook a healthy breakfast before we go to work. For this reason, we often manage to eat only a small cookie on the way to the office, and sometimes nothing at all. We present breakfast options - both for weekdays and weekends, when there is more time for cooking. A good breakfast can be a great start to the day, and it's worth getting up a little early for that.

Quick breakfast options for every day

Those who do not eat breakfast in the morning are making a big mistake. Breakfast gives the body energy, especially needed in the first half of the day. After a healthy breakfast, concentration improves, you feel better and become more energetic. This is why eating in the morning is so important. If you don't have a breakfast habit, you need to acquire it to stay healthy.

In the morning, we often do not have enough time to prepare a solid breakfast. Therefore, the path to a regular meal in the morning begins with an early rise. We have collected wonderful recipes that are prepared quickly enough and will help you save time and energy.

eggs for breakfast

If you want to enjoy a hot breakfast every morning, eggs are the quickest option. Eggs are one of the typical breakfast ingredients as they keep us full for quite a long time and can be cooked in a variety of ways. There are many delicious egg recipes that taste great and take just a few minutes to cook.

Scrambled eggs don't require much time or effort, and can be combined with a variety of ingredients of your choice - there are many recipes. You can spice up your scrambled eggs with bacon, cheese, or fresh vegetables.

Muesli breakfast

If you prefer sweet breakfasts, you can't go wrong with making your own muesli concoction. There are endless options for mouth-watering muesli breakfasts to suit all tastes. Whether it's crunchy muesli, oatmeal, quinoa, or any other ingredient, you decide, and you can enhance your serving with fruit, chocolate, or yogurt if you wish. Such a breakfast will turn out even faster if you prepare all the ingredients in the evening.

Smoothies for breakfast

If you don't feel like chewing in the morning, you can enjoy one of the liquid breakfasts. Fresh citrus juice may not be enough to satisfy your hunger, but a delicious, thick breakfast juice is fine.

Many recipes for delicious liquid breakfasts are prepared using milk, kefir, yogurt, bananas, kiwi, spinach, oatmeal, which provide the body with enough energy until noon. Of course, almost all quick breakfast recipes, with the exception of hot dishes, can be prepared and eaten with pleasure right in the office.

Delicious weekend breakfasts. Sweet Recipes

Unlike weekdays, we usually have much more time on weekends to indulge ourselves and our family with delicious breakfast dishes. When choosing a menu for a Saturday or Sunday morning, you can opt for sweet or savory dishes, or combine both options.

Pancakes for breakfast

If you want to start the day with something sweet, then you can make pancakes, one of the most common dishes for a delicious breakfast, popular among young people and older people alike. A few made from dough with cocoa, or ordinary pancakes with chocolate paste, honey or jam, fruits - a good start to the day.

Toast for breakfast

Plain toast, also known as French toast, is known around the world and is one of the best weekend breakfast recipes. All you need to make them is bread, milk, eggs and a frying pan (can be fried with or without oil), and breakfast is ready in a few minutes. Croutons go well with jam, honey and chocolate, so children love them very much.

waffles for breakfast

If you have a waffle iron at home, then cook in, which are also a great weekend breakfast. Waffles can be made with sweet or savory dough and topped with your choice of cream, chocolate, fresh fruit or plain yogurt. Waffles are a good addition to coffee and will add to the pleasure of your weekend.

Homemade bread for breakfast

On a day off, you can also surprise your family with delicious homemade. The baking time for banana bread is usually about an hour, so this recipe is not a quick one. If you get up early anyway, this breakfast option is perfect for you.

Cupcakes and muffins for breakfast

There are many delicious breakfast ideas in the form that will allow you to start your weekend in style. For example, you can bake blueberry or chocolate muffins, or use recipes with ingredients such as pumpkin and carrots. Also add dried fruits and nuts if you want to further enhance your baked goods.

Delicious savory breakfasts

If you're looking for Sunday brunch ideas, don't miss out on some of the savory treats featured here. If you are preparing breakfast for guests, you can bake delicious dishes in cupcake liners in the oven. It can be, for example, savory, bacon, or small. This hearty breakfast goes great with tomatoes, leeks and spinach.

Toast with toppings

Among other quick breakfast recipes, mention should be made of various variants of toasted bread with some kind of topping. Among them, for example, is toasted fat-free bread with tomatoes and cheese. Or crostini, a sandwich similar to bruschetta, but toasted with fat.

In general, various types of sandwiches and sandwiches are the best choice for breakfast, quick and easy to prepare. With the right ingredients, you can make your sandwich as tasty and healthy as possible. One of the ideas for a tasty and healthy breakfast is a salmon and avocado sandwich that can be served with fresh salad and cheese. Instead of bread, you can use toasted toast or, if time permits, bake delicious rolls yourself. Even low carb buns are not that hard to make and are perfect for the first meal of the day.

Many great breakfast dishes are made with simple ingredients yet taste great. If you want to improve on a simple sandwich, you can top it with a fried or poached egg. If the sandwich is made from a bun, then a few circles of a boiled egg will go well with it. Don't forget the vegetables, as they add freshness to the sandwiches and enhance the taste.

Instead of everyday scrambled eggs on the weekend, you can cook with another filling. Omelettes are made with bacon, ham, or you can make a vegetarian version with just vegetables like tomatoes and olives. For a good omelette, it is important that the eggs are well beaten. At the same time, it becomes airy and acquires a wonderful taste.

Healthy breakfasts for a healthy start to the day

Oatmeal for breakfast. If you want to eat as healthy as possible and do not want to eat bread in the morning, give preference to oatmeal. To make the dish really healthy, you need to make the right mixture yourself, and not buy it in the store. To do this, take oatmeal, various nuts and dried fruits, as well as fresh fruits. Pour the mixture with kefir, yogurt or milk and enjoy this healthy, tasty and quite satisfying breakfast.

Green smoothie for breakfast

Green shakes (smoothies) are rich in vitamins and, with the right ingredients, leave a feeling of satiety for quite a long time. In addition, you can easily take such a cocktail to the office. This nutritious drink can be made to your liking, all you need is a blender.

A light vitamin drink can be prepared from cucumber and parsley, which has a lot of iron (one teaspoon of greens will satisfy the body's daily need for iron), a lot of carotene and vitamin C. Cucumber is 90% water, so the drink is especially good in the heat.

A tonic green smoothie can be made with celery and an apple. An invigorating smoothie is made from products such as spinach + kiwi + banana. A very nutritious drink consists of avocado + cucumber + apple + ginger.

Fruit salad for breakfast

Everyone knows that fruits contain many vitamins and are therefore very useful. Therefore, as another idea for a delicious breakfast, we recommend trying one or the other. Any kind of such a breakfast with berries, bananas, citrus fruits or other ingredients will be very healthy and tasty. If you like eating fruit plain or with a little yogurt, make yourself a low-calorie breakfast that will even help you lose weight.

Breakfasts with bread

If you like bread, check out these easy and delicious breakfast recipes with healthy toppings. Whole grain bread is best for this, but not buttered toast. Avocado is ideal as a filling, which can also be combined with other fillings such as fried eggs, salmon or turkey ham.

Breakfast with exotic fruits

In fact, even in the supermarket you can find many very nutritious foods that are perfect for a healthy breakfast. Among them, pay attention to exotic products. For example, quinoa is gluten-free and goes great with milk, chocolate, and any fruit, making you more cheerful after the first scoop.

In addition to quinoa, look out for chia grains, which are also used in many diets. You can find many delicious chia breakfast ideas like making a smoothie, adding to muesli or baking a delicious pudding. Get in the habit of eating breakfast every morning and take an important step towards a healthy lifestyle.