What to serve for breakfast. Breakfasts for every taste. Quick and healthy recipes. Cottage cheese with prunes and whipped sour cream

This year we have collected many healthy breakfast recipes, both sweet and savory. Check out some of them. It is possible that you will like many of them very much. They will be able to keep you in good shape until the end of winter.

Chocolate coated coconut, almonds and oats

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

Oatmeal fudge

Make a bowl of fondant! Take one part fudge and one part oatmeal. They make breakfast amazing.

Avocado and egg

For a hearty breakfast, boil hard-boiled eggs ahead of time. Such food will fill your body with protein and fiber.

Gluten free oatmeal protein bars

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

Vegan oatmeal

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

Apples with cinnamon

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

Oatmeal bread with pumpkin seeds

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

Tofu with Kale and Sweet Potato

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 cereals that top your quinoa and spinach salad. Looks very appetizing! Plus, it only takes 10 minutes to prepare this breakfast. It contains almost 20 g of protein.

Try baking an egg in an avocado. In addition to healthy fatty acids and plenty of protein, this rich breakfast is low in sugar. It will provide you with an active day.

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

Spinach with feta cheese

It's hard to turn down a spinach and feta cheese treat, and we get it. Such a breakfast contains a small amount of calories and carbohydrates, and it also does not contain preservatives.

Granola gluten free

Rich in iron and completely free of cholesterol, gluten-free granola is a sweet, nutty treat with the perfect crunch. Flakes 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. Tomato frittata is the perfect way to saturate your body after a strenuous morning workout.

Buckwheat

If you like dishes with a creamy texture, then you will surely love this way 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, carbohydrates, which are so necessary after a morning run. This is an excellent vegetarian choice for runners who need a quick recovery. The dish is ready in about 10 minutes.

These light and airy pumpkin muffins make for a delicious breakfast and keep you full all day long. One cupcake contains less than 140 calories, so grab two for a quick breakfast that will keep you on your toes throughout the morning.

Quinoa baked egg

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 get iron and calcium.

Try classic omelettes with this extraordinary southwestern tofu soy cheese. Its beautiful yellow hue comes from turmeric. It has an anti-inflammatory effect.

Sweet Turkish muffins

Oatmeal bars

Save money by baking your own oatmeal bars. They will give you energy at the beginning of the day. These low-sugar products are a great way to fill up 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 the working week, and will also saturate you on weekends. These foods are low in carbohydrates.

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

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

banana cupcakes

Make original pastries that can become a nutritious breakfast. These banana muffins are filled with a super healthy ingredient you might not even know is spinach!

Pancakes with quinoa

If you don't know what to do with the leftover quinoa, then here is a great idea. For breakfast, you can cook a portion of fluffy pancakes with quinoa. This creative culinary delight is high in folic acid, protein and fiber.

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

These delicious little muffins will replace hard-boiled eggs and boost your metabolism.

protein pancakes

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

Oatmeal waffles with cinnamon

Waffles with a little pure maple syrup have become a favorite breakfast for many. This cinnamon oatmeal waffle recipe is topped with whole grains, fruit, yogurt and flaxseed. 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 will love these fried circles forever.

Top these pancakes with berries and Greek yogurt. Oh my god, what a delight!

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

Blueberry, grape and barley pastries

With approximately 250 calories per serving, this dish is a very healthy way to start the day.

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

French toast may seem decadent, but the enjoyment 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 is very good for dessert.

This dish contains protein. This whole grain oat recipe is a great breakfast solution because it requires minimal effort to implement.

Cupcakes with lemon and raspberries

If you love baked goods, then you will love this recipe. We suggest making a lemon and raspberry muffin, 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 fruity mousse is a refreshing morning treat.

Paleo diet for breakfast

Are you interested in the Paleo diet? Then pay attention to this option for serving your breakfast. It's high in protein and omega-3s and will keep your body energized for a whole day at work.

Vegan french toast

Enjoy this great vegan french toast and get your morning going.

Gluten free banana muffins

These gluten-free banana muffins are the ultimate breakfast treat.

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

If you are craving eggs for breakfast with all your heart, then a white frittata is a great choice. The dish is surprisingly simple and nutritious.

Sweet potato and apple cinnamon pancakes

Bake sweet potato and apple pancakes for breakfast in a skillet. They will bring you pleasure.

This cinnamon apple smoothie will give you energy for the whole day. It is quite simple to prepare, but the effect is amazing!

Nut butter bars

Save money and do not buy ready-made butter in the store. You can squeeze the oil out of the nuts at home.

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

Banana and spinach pancakes

Do not be afraid and prepare such a breakfast. These blueberry, banana and spinach pancakes are a tasty treat and will boost your health.

This is an excellent breakfast option!

Make apple pancakes with oatmeal and enjoy the taste.

The trend of leading a healthy lifestyle and proper nutrition is growing day by day. People are increasingly concerned about their health. The era of instant meals is a thing of the past, today it is fashionable to eat only fresh, right products, and this is good news. What is good to eat for breakfast? That's what we'll talk about.

What is a complete breakfast?

What is good to eat for breakfast? There are hundreds of thousands of recipes for a full breakfast, but you can’t remember them all, and there is often no time to search. In 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, cereals. It is desirable to use fruits every day and not only for breakfast.

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

carbohydrate nutrition

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

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

Breakfast in the microwave

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

You can cook a delicious and healthy breakfast in the microwave oven. Recipes are presented 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, greens, pieces of ham or meat to the egg. Fast, tasty and healthy.

Apple mix. It is necessary to grate an apple, add a little muesli and cinnamon, sweet lovers can flavor breakfast with honey. All ingredients must be mixed and put in the oven for a couple of minutes. Such a breakfast diversifies the diet, and cinnamon will help make the figure slimmer.

Healthiest Breakfast: Food of Champions

A light breakfast in the form of a cocktail consisting of vitamin products will provide an opportunity for a quick and healthy breakfast. You will need an immersion blender, it will take a maximum of two minutes to cook. You need to cook several sprigs of greens, whichever you like, spinach, parsley, borage will be a good choice, everything is filled up to half with kefir, and mineral water will take the rest. You can also add chopped pine nuts. This mixture will invigorate the body and bring the whole body into activity.

What is the healthiest breakfast ever? A super energy smoothie made with yogurt, fresh fruit, orange juice and crushed ice. You should take all these components in a proportion of half a glass and add a couple of tablespoons of sprouted ones. The components killed in a blender are a real find 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 beat thoroughly with a blender. A cocktail rich in vitamins, carbohydrates, proteins and fiber, drunk in the morning, it perfectly satisfies hunger and gives a burst of energy.

Hearty sandwiches for breakfast

As already known, soft white bread does not give saturation, 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 with a toaster or in the old fashioned way, in a frying pan.

Some sources advise eating peanut butter sandwiches in the morning, but keep in mind that peanuts are not digested and absorbed by the body. This is perhaps the only one of the nuts that has practically no benefit. It is better to grease the bread with butter and put a slice of cheese. Sandwiches with noble varieties of fish are incredibly tasty in combination with fresh cucumbers or olives. Supplement a cup of coffee with such a sandwich, saturation will be long, the energy supply will last until lunch. Fish is rich in omega-3 fats, which stimulate the brain.

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

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

As the well-known proverb says: "Eat breakfast yourself, share lunch with a neighbor, and give dinner to the enemy." On what is this assertion based? Does it have practical meaning or are they just fancy words? Why can dinner and lunch be cut, but breakfast not? What to do if you are on a diet? What should be breakfast? Do you need to eat breakfast at all? And what is a "proper breakfast"?

Delicious and healthy breakfast!

Do you need a dietary breakfast

Breakfast is the first meal of the day. And what is food is the energy that allows and helps us to work throughout the day. We seem to charge our body, give it fuel for life, “wake up” all body systems. And it is right.
“If you want me to work normally, give me energy!” - this is exactly what your body is waiting for in the morning. Energy and nothing else. Therefore, a healthy breakfast on proper nutrition for weight loss is essential.

Don't make mistakes

Many people make the mistake of skipping breakfast. Thus, they torture their body, which still does not understand: “What is happening? I'm still sleeping?".

This error is based on the idea that the body, not having received fuel from the outside, will take it from internal resources. And many believe that this is subcutaneous fat. I don’t want to upset, but first all possible glucose leaves the body: from the blood and liver glycogen. Next in line is muscle protein. Yes Yes! Not fats, but proteins!

It is not recommended to exclude the right breakfast from your diet. Because breakfast is:

Energy boost in the morning. A good field in the morning - provided himself with strength for the whole subsequent day;
Suppression of a possible evening attack of gluttony. Having sated our body in the morning, we save ourselves in advance from nightly races to the refrigerator. Having received a good and high-quality fuel pill, the body will not strive to make up for nutritional deficiencies in the evening and at night.

No breakfast anywhere

What to eat for breakfast with proper nutrition

Breakfast is energy. And energy is carbohydrates. This means that food is required that contains a sufficient amount of precisely these substances;
Breakfast fills us up for a certain amount of time. For those who are on a diet, the feeling of satiety is a saving indicator, because "the less appetite, the less you eat." There is a deal of truth in it. But also the feeling of fullness depends on the amount of glucose in the blood, which comes to a greater extent from the consumed carbohydrates. Now let's look at each item separately.

Fast and slow carbohydrates

All familiar comrades. Briefly recall that fast carbohydrates include foods such as: white bread, sweet fruits and berries, confectionery. And for slow ones - wholemeal bread, low-sugar fruits, legumes and grains, as well as cereals and cereals from them.

As always: the tastiest and sweetest is the least healthy. But do not rush to conclusions and get upset. After all, you can always find a middle ground and combine these types of products.

For example, oatmeal is good for breakfast for weight loss with bananas or pears, to this you can add low-fat cottage cheese or a hearty cocktail of kefir, cottage cheese, bananas, strawberries. Recipes will be discussed below, and we return to carbohydrates.

The names “fast” and “slow” carbohydrates were not in vain: “fast” are quickly consumed, and “slow”, as you might guess, slowly. Our goal: to be as full as possible for as long as possible, not to feel hunger and appetite for a longer time are two different things. Hunger occurs on an empty stomach: "I just want to eat." Appetite - the desire to consume a certain product: "I would like to eat something spicy, sweet now."

This goal is achieved through the use of slow carbohydrates: slow digestion and assimilation gives a gain in time, which means that the feeling of hunger will not come soon. And carbohydrates, which are naturally sweet sugars, reduce appetite. We have won in two aspects at once: hunger is satisfied and appetite is eliminated.

If the breakfast consisted mainly of fast carbohydrates (a bun, a muffin or a chocolate bar with coffee), then the feeling of satiety would pass quickly, and after an hour or two you would want to have a snack again. It is not profitable.

Second remark - the time of digestion of food in the stomach

Recall that there are four categories of food according to the time they stay in the stomach.

The first category includes products with an hour interval: fruits (except banana and avocado), vegetable and fruit juices and kefir. And this also includes fast carbohydrates.
The second category, which has a time interval from 1.5 to 2, includes: vegetables, herbs, dairy products (except for fatty cottage cheese and hard cheese), eggs, and dried fruits.
The third category (from 2 to 3 hours) contains: cereals and cereals from them, fatty cottage cheese and hard cheese, boiled legumes, bakery products from the highest grades of flour.
And finally, the fourth group includes those products that are stale in the stomach up to 4 hours. Among them: tea or coffee with milk, meat, poultry and fish, all kinds of canned food.

Why know this? The whole point is that the faster the food is digested, the less stress goes on our digestive system. By eating products from categories 1 and 2 (sometimes 3), we save our body from hard work.

And now attention! Initially (see note 1) our goal was to provide the body with satiety. And satiety occurs when the stomach is full and digests food, that is, it is not empty. And in theory, it would be more profitable for us to eat products from category 4 for breakfast in order to saturate the body to the fullest. It is logical, but again, this is disadvantageous from the point of view of health and benefits as such.

What's the matter?

Since our body feels like a dried vegetable in the morning, we should not give it the task of digesting a piece of pork ribs with potatoes. Simply put, the body will be shocked by you. It will be comparable to trying to run in the morning on an empty stomach - not easy, you see. So with such a breakfast diet of category 4 dishes, we put our digestive system in exactly the same position. Have pity on her: she has just woken up.

Now our goal, based on two remarks, will be the following: to saturate our body at the same time, without loading it. Slow carbohydrates can saturate, but not load - products from categories 1-3. That's all. Combining the two points, at the output we have the following products for healthy breakfasts for every day for proper nutrition: unsweetened fruits and dried fruits, dairy products, eggs and cereals.

Few? Keep in mind that you can come up with many different combinations of these food categories. They have pp breakfast recipes in large quantities, there is a wide selection of them. Several of these breakfast recipes for weight loss will be outlined in the next paragraph.

Examples of a bad breakfast program

For a greater contrast, one should understand what an “unhealthy breakfast” is. Obviously, there will be no benefit and benefit from the products included in the recipe for the body. What foods do you want to include in your breakfast?

fast carbohydrates

Their tonic and invigorating time of action expires in less than an hour. Yes, on the one hand, it’s good on the contrary, because there are situations when a person needs a rapid charge of vivacity. For example, before strength training, you can eat a small energy bar, which will ensure that the muscles work longer. But we are talking about a hearty and healthy breakfast, about satisfying the feeling of hunger and appetite. Therefore, fast carbohydrates as a healthy breakfast on proper nutrition for weight loss are completely out of place.

Entering the body, fast carbohydrates are instantly absorbed into the blood, and the energy contained in them is also instantly spent on the work of the body. And the feeling of satiety never appears - what is the point. And therefore, if you had breakfast with cookies or chocolate, you will want to eat again in half an hour. And with a diet where a diary of calories consumed per day is kept, this is not effective.

Sour-milk yogurts

It is worth noting that products such as yogurt are also undesirable to consume in the morning. The fact is that because of the "acidic bacteria" contained in yogurt, the walls of the stomach will be irritated. On an empty stomach, the acidity in the stomach is increased, because "there is a hunt": the stomach is preparing for the ingestion of food and therefore at any time begin to secrete gastric juice, and then the addition of this acid.

Muesli and quick breakfasts

Do not confuse oatmeal with muesli, cereal and try to somehow equalize them. In their usefulness and composition, these are completely different things. Muesli and cereal are high in carbohydrates. It would be nice! These carbohydrates are solid sugars - fast carbohydrates.

Yes, it’s delicious, but in terms of healthy breakfasts and diets, it’s not healthy and even harmful. Here you can get confused, because advertising insists that cereal for breakfast is tasty and healthy. There are even specialized healthy and quick breakfasts. Benefit where there is a harmonious ratio of proteins, fats and carbohydrates. In the same muesli, this ratio is violated. As much as I hate to say it, there is no health benefit in these fast food breakfasts.

Meat, sausages, sausages and other meat products

And even more so in combination with porridge, potatoes and pasta. This is a very heavy food, it is categorically not suitable for breakfast!

Healthy breakfast recipes for every day

Now consider examples of breakfast recipes for weight loss.

Eggs with PP sandwich

2 fried eggs in a dry frying pan, you can salt;
a sandwich made from bread, low-fat cottage cheese and cucumber (or tomato);
tea without sugar.

Buckwheat with kefir for weight loss

boiled buckwheat 70 gr., filled with kefir;
bread with a piece of hard cheese;

oatmeal breakfast recipe

70 gr. oatmeal, steamed for 30 minutes;
banana mixed with oatmeal;
tea without sugar or unsweetened compote.

A healthy breakfast is an ideal figure!

Diet cottage cheese casserole

A very tasty and airy dish that all members of your family will appreciate. You can eat even babies and mothers who are breastfed!

Oatmeal with berries and honey

Another recipe very easy to prepare. All you need is oatmeal or crushed oatmeal and an egg. Whisk the ingredients and fry the pancake in a dry frying pan without oil. Ready-made pancakes can be smeared with honey, or sour cream or soft cottage cheese and supplemented with your favorite berries. Read more about this recipe.

All these options can be alternated with each other, or supplemented with other useful products.

At the end

The most basic thing that can be taken away from this article is the realization that a healthy diet is not a restriction of oneself in food. It is because of this misconception that people call such a diet a diet. It is because of this false perception that it is difficult for people to follow pp and make it a way of life.

It should be understood that proper nutrition is not self-punishment, but quite the opposite. You help your body and yourself in general to maintain health. And the right diet will take place with a competent start - with a healthy breakfast. Having remembered and highlighted some points for yourself, you can already start preparing delicious and healthy breakfasts for yourself and your family today, which will not only help you reduce and maintain the desired weight, but also cheer you up.

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

Monday

Low-fat cottage cheese pancakes with sour cream
Fruits (banana, apple, pear)
Tea with ginger

Low-fat cottage cheese pancakes

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:

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

Tea with ginger

Ginger is an indispensable product for the prevention of colds, as 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 the brain.

healthy ginger tea recipe

Boil water and add a piece of grated ginger to it, add honey and lemon to taste.
The finished drink should be infused 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:

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

A similar breakfast can be prepared in advance in the evening, only using oatmeal instead of 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 useful product.
Almost all cereals for making cereals 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 groats - 1 cup
water - 1 glass
sugar and salt to taste

Cooking method:

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

Fruit salad

Almost any fruit can be used to make fruit salad. As a dressing, any fruit juice mixed with lemon is very suitable, as well as honey. Optionally, 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
a pinch of citric acid

Cooking method:

Heat the milk in a large saucepan without boiling.
A few seconds before boiling, add kefir and citric acid to the milk and remove the pan from the stove.
In the pan, you will see that the curd has begun to separate from the whey. When the mixture has cooled, pass it through cheesecloth or a fine sieve.
Add vanilla sugar and sour cream to the finished cottage cheese.
On the remaining whey, you can cook 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:

Brush the bread with vegetable oil and fry in the oven, toaster or in a dry frying pan.
Cut the tomatoes into circles.
Rinse and dry the greens, finely chop.
Boil eggs and cool. Cut the peeled eggs into circles.
Grease bread with cottage cheese or homemade mayonnaise, sprinkle with herbs.
Spread the tomatoes on the bread and top with the eggs.
Add salt to taste.

Friday is fast day

Rice porridge on the water
banana smoothie

Rice porridge on the water

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

To prepare porridge, we need:

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

Cooking method:

Sort round-grain polished rice and rinse in water several times.
Place the washed rice in an enamel pot and cover with cold water.
Cook the porridge for about 25 minutes, the rice should swell during the cooking process.
Add salt, oil and honey to taste, dried fruits.

banana smoothie

Smoothies are 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-1pc
Kiwi 1pc
Lemon juice to taste
Oatmeal - 2 tbsp

Cooking method:

Cut fruit into large cubes.
Blend fruit in a blender.
Add oatmeal.
Whisk the whole mixture again.
Add vanilla sugar to taste and a pinch of any nuts.

Saturday

Omelet in the oven
Broccoli for a couple
cocoa with milk

Omelet in the oven

An omelette in the oven cooks longer than a regular omelet in a pan. Thanks to uniform baking, the omelette in the oven is airy and light. Since there are no harmful products in the dish, it can be considered dietary.

The main secret of baking an omelette is not to beat eggs with milk, but just mix it.

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

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

You can bake an omelette at a temperature of 180 to 250 degrees. So that the omelette does not fall off, the form with the finished dish is left in the switched off oven for 15 minutes.

So let's get started.

To make a healthy omelet you will need:

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

Cooking method:

Crack the eggs into a glass bowl, add milk and salt.
Thoroughly stir the resulting mass with a whisk or fork. The mixture should be homogeneous and thick.
Pour the mixture into the prepared mold, greased with butter. The form must be completed in three quarters.
Place the omelette pan in the preheated oven for 20-40 minutes.
The readiness of the omelette is checked as follows: if it has become dense and browned, then you can turn off the oven.

Broccoli for a couple

We have already written about the benefits of broccoli before. . Recall that broccoli contains a lot of vitamins and minerals. When steamed, broccoli retains all of these nutrients. If you do not have a double boiler, then an ordinary colander placed in a pot of boiling water can replace it.

Cranberry tea

Oatmeal 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 glass of oatmeal
salt and honey to taste
any fruits and berries

Cooking method:

Break one egg and add half a glass of oatmeal (ground oatmeal) to it.
Add salt and honey to the mixture to taste.
Then mix and gradually add water to the mixture, bringing it to the consistency of sour cream.
Bake oatmeal pancakes in the usual way in a cast iron skillet
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 pc
half a lemon
water - 0.5 l
cranberries - 100 g
honey - 50 g
cinnamon to taste
carnation -2 buds

Cooking method:

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

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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.

Healthy breakfasts for every day provide proper nutrition and health

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, which have 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.