Simple and cheap breakfasts. Healthy breakfast options for every day with recipes. Video: breakfast options with proper nutrition

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 of a 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 a good source of protein.

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 over with 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 is the best choice for those who cannot eat heavy meals 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 skillet with a little oil. 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?

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

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

Carbohydrates: ideas for breakfast from cereals and cereals

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

Oatmeal with dried fruits and nuts. Add nuts and chopped prunes / dried apricots / raisins to oatmeal. You can take any nuts and dried fruits that are available.

Oatmeal with banana and peanut butter. Cut a banana into cooked oatmeal, pour over melted peanut butter.

carrot oatmeal. Mix the grated carrots with sugar and let stand for the carrots to release juice. Mix with boiled porridge.

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

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

MUESLI. Top the muesli with milk, cream or low-fat yogurt. Homemade muesli is best (mix in oatmeal, nuts, prunes, raisins, and other dried fruit if desired), but when you don't have time to cook in the morning, store-bought muesli will do.

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

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

OTHER PORRIES. Pearl barley, barley, millet porridge will provide you with the necessary amount of carbohydrates in the morning. The only thing you need to remember about the basics of separate nutrition: do not eat porridge with meat, fish. Morning porridge should be either sweet (with fruit, honey, jam) or unleavened (combined with a cup of vegetable salad).

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

Carbohydrates: healthy sandwiches for breakfast

HEALTHY SANDWICHES. Whatever sandwich you make for breakfast, use whole grain bread instead of a loaf. And replace the sausage with cheese, vegetables, curd mass. good examples- a sandwich with cucumber, lettuce and chicken fillet, a sandwich with baked lean beef or turkey and vegetables, a sandwich with tuna and soft cheese. A healthy sandwich is not too high in calories and always includes at least one healthy (protein or vitamin) ingredient.

TOAST. Whisk the egg with milk in a bowl. Soak slices of whole grain bread in this mixture. Then fry in a skillet.

Toast with Peanut Butter. Toast the cereal in the toaster. Brush them with peanut butter. It has an amazing taste and aroma.

BUN WITH CHEESE AND TOMATOES. Cut the cornbread in half. Put in sliced ​​tomatoes and slices of cheese. Put in the microwave for 1-2 minutes to melt the cheese. It turns out a very quick and satisfying dish, which is much healthier than hamburgers from fast food restaurants.

SANDWICH WITH YOGHURT. Spread cereal with yogurt or blender-blended cottage cheese. Top with chopped strawberries or other berries.

FRUIT ROLL FROM LAVASH. On a thin pita bread, put an apple cut into pieces, a few slices of cheese, sprinkle with cinnamon and sugar. Roll up into a tight roll. Leave in the microwave for a minute.

VEGETABLE LAVASH ROLL. On the pita bread, put Chinese cabbage cut into thin strips or green lettuce (you can also use finely chopped white cabbage), a little finely chopped celery, half circles of tomatoes. Roll up into a tight roll. Such a sandwich can be eaten both cold and put in the microwave for half a minute. To prevent the roll from being dry, spread a thin strip of low-fat mayonnaise on top of the cabbage layer. You can add pieces of boiled chicken fillet, then you get a very satisfying sandwich.

Protein: egg breakfast ideas

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

OMELETTE WITH VEGETABLES. To make an ordinary omelette look appetizing and supply the body with additional vitamins, you can add fresh or pre-fried vegetables to it - tomatoes, bell peppers, onions, spinach, green peas, broccoli, etc.

ERICE WITH VEGETABLES. An alternative to an omelette is to make fried eggs from 1 egg and grill the vegetables separately. Submit together.

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

OMELETTE WITH VEGETABLES AND CROUNT. Another delicious omelet recipe. Finely chopped onion lightly fry in a pan, add chopped tomatoes, then a piece of bread cut into small cubes. Pour in beaten egg.

SPICY OMELETTE WITH CHEESE. Whisk 2 eggs and add 1-2 tablespoons of chili sauce (the spicier you want the omelet, the more chili). Pour into skillet and sprinkle with grated cheese. Fry until done. This omelette is best served with vegetable salad. A savory and hearty meal for breakfast.

OMELET ROLLS. Fry a thin omelet. Remove it from the pan and place any sautéed or stewed vegetables on top. Roll up into a roll.

OMELETTE IN THE OVEN. If there is enough time in the morning to prepare breakfast, then it is better to make an omelette (according to any recipe) in the oven. So it will have less fat than when frying, the omelette will be more magnificent, and the taste will turn out much richer.

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

Proteins: examples of cottage cheese and soft cheese breakfasts

COTTAGE COTTAGE WITH HERBS. In soft cottage cheese (100-150 gr) add chopped herbs and mix. Spread on bread or toast.

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

LOW CALORIOUS CASUS. The secret to the casseroles that are on the weight loss menu is to use low-fat cottage cheese, ditch or use low-fat cream, replace sugar with fruits and berries, and use non-stick baking pans that don't need to be oiled. Examples of casseroles:
- berry - add a glass of any berries to the curd mass,
- with broccoli and champignons - add boiled broccoli and fried mushrooms to the curd mass,
- with banana and apple - add a banana whipped in a blender and a diced apple.

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

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

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

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

Fiber and Vitamins: Fruit Breakfast Ideas

APPLES WITH CINNAMON. Quick breakfast in the microwave with a special pleasant aroma. Mix chopped or grated apple with muesli and cinnamon. Put on 2 minutes for baking.

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

VEGETABLE PANCAKES. Traditional pancakes will be much healthier for the figure if grated carrots are added to the dough. And it is better to cook pancakes from vegetables - potatoes, zucchini, pumpkin.

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

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

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

Water for breakfast

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

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

Breakfast every day: conclusions

Of course, it takes some time to prepare breakfast. But a slim figure is worth getting up early! Or buy a slow cooker and program it to cook porridge, roast meat, scrambled eggs or cottage cheese casserole since the evening.

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

Good day to all fans of a healthy lifestyle! The morning meal is the most important for a person who wants to feel good and be slim. Today we will talk with you about what PP breakfasts should be, and we will offer recipes for healthy dishes for weight loss for a week.

The right breakfast for losing weight should be nutritious, but low in calories. It must also be balanced and rich in nutrients (vitamins, minerals, dietary fiber, acids). Morning meal is designed to charge the body with energy for the day, improve mood, give a feeling of satiety for a long time, but at the same time, not affect the figure.

Diet meal options

You need to start your day with a glass of warm water, you can with lemon. Eating should be 20-30 minutes after that. This is the best option to start metabolic processes, wake up the body and prepare it for the day ahead.

The basis of proper nutrition is the principle of counting calories. The approximate allowable amount of the morning meal should be focused on 300 kcal. If you do not know what to cook to fit in such a limit, study the simple and delicious recipes presented by us with photos and calories.

Be sure to consider that the ideal breakfast can be:

• Protein. Protein is the main source for building muscle. To digest it, the body needs a lot of energy, which it will take by breaking down body fat. Such a process can only be started if there is a shortage of fast carbohydrates. What can you eat from protein foods for breakfast to lose weight? The list of dishes is extensive, these are scrambled eggs, chicken, scrambled eggs, cottage cheese, etc.
• carbohydrate. In this case, the bet should be made on complex carbohydrates, and these are cereals (oatmeal, buckwheat), durum pasta, toast. They are slowly digested and nourish the body with useful substances without being deposited on the sides, abdomen and thighs in the form of fat deposits.
• Vegetable. Vegetables and fruits are rich in fiber. It is useful for the body, but does not overload the stomach. If you want to make your morning meal as easy as possible, you can eat a salad for breakfast. Also, a light meal is suitable if a business lunch or second breakfast is planned.

PP breakfasts are perfect for those who watch their weight, for men, pregnant women and in general for the whole family. Think over the menu for tomorrow from the evening, or rather, choose options for every day with calories and BJU for the whole week at once.

What is banned?

Breakfast should never be skipped. If you stay hungry in the morning, there is a high risk of breakdown and overeating, consumption of high-calorie unhealthy foods. It is important to understand what food you can not eat in the morning.

The prohibited list includes:

• flour and pastries (buns, white bread);
• sweets;
• fast food;
• semi-finished products;
• fatty, fried and smoked.

It is important to use the correct heat treatment methods. It is better not to cook in a pan, because the fats used will negatively affect the nutritional value of the dish with KBJU. We also do not recommend cooking in the microwave. It is better to give preference to baking in the oven, steaming or cooking in a slow cooker.

Recipe and its secrets

When thinking about what to eat for breakfast for weight loss, use the ideas and examples of healthy PP breakfasts presented by us. Recipes with pictures will help to simplify the cooking process as much as possible. Take note of the following options.

Ovsyanoblin

- This is a pancake made from oatmeal or crushed cereal. It is nutritious and has high nutritional value. There are only 145 calories per 100 grams of the finished dish, and BJU is 9/5/16 gr.

To prepare a hearty oatmeal pancake, you will need:

• 3 art. l. oatmeal;
• 50-70 ml skimmed milk;
• 1 egg.

1. Grind oatmeal in a coffee grinder.
2. Mix them with milk and egg, beat thoroughly with a fork, whisk or blender.
3. Bake in a pan or in a waffle iron without oil until cooked, frying on both sides. Serve with a serving of fresh vegetables.

Smoothies

is a homogeneous mass consisting of fruits or vegetables that are whipped in a blender with a fermented milk drink. In this case, kefir, milk or yogurt should have a minimum percentage of fat content.

We present to your attention a useful low-calorie fruit smoothie in 100 grams of which contains only 67 kcal (fruit can be replaced if desired). To prepare it, you will need the following ingredients:

• 1 banana;
• 1 pear;
• 1 peach;
• 150 gr. kefir;
• 30 gr. oatmeal.

1. Fruits are peeled and cut into small cubes.
2. Then they must be folded into a blender bowl, pour kefir and add oatmeal.
3. Beat the mixture for 2-5 minutes and you can consume a delicious vitamin mix (preferably through a straw).

Diet sandwiches

Sandwiches or simply sandwiches are classified as unhealthy food. But it all depends on the ingredients used. If we talk about a set of mayonnaise, sausage and white bread, then such a breakfast will only harm the body. But a sandwich with rye toast, eggs and avocado will help you recharge with energy and useful substances. 100 grams of such food contains 112 kcal, 4 gr. proteins, 6 gr. fats and 11 gr. carbohydrates.

To prepare an exotic sandwich for breakfast, take:

• 2 slices of rye bread;
• ½ avocado;
• 1 boiled egg;
• 2 tomatoes;
• lemon juice;
• salt, herbs and onions to taste.

1. We make toast out of bread. To do this, you can use a toaster, oven or fry it in a pan without oil.
2. We clean the avocado, salt it, add lemon juice and prepare the gruel.
3. If desired, onion can be added to the avocado pulp, the sauce is ready.
4. We smear the sauce on the toast, put the tomatoes and the egg cut into rings on top. We eat a sandwich with green tea.

Oatmeal

Oatmeal has invaluable benefits for the human body. It nourishes it with vitamins and minerals, has a positive effect not only on the figure, but also on the work of internal organs, especially the gastrointestinal tract. You can cook it in milk, but to minimize the calorie content, you can boil it in water.

The classic breakfast oatmeal recipe contains BJU in the proportions of 3/3/17 grams, and the calorie content is 100 gr. porridge is equal to 110 kcal. For cooking, use:

• 3 art. l. oatmeal;
• 100 ml of milk;
• 10 raspberries (currants, pieces of peach, apple, pear);
• 1 tsp honey.

1. Pour oatmeal with milk and cook until tender, about 5-7 minutes.
2. Add honey and berries or fruits to the cooled porridge.
3. Serve with a glass of herbal tea or juice.

Curd with greens

Cooking is easy, convenient and fast with soft cottage cheese. Buy cottage cheese mass with a minimum percentage of fat content. In the finished dish, there are 11 grams per 100 grams. proteins, 8 gr. fat and 2 gr. carbohydrates, the calorie content of a serving does not exceed 120 kcal.

To prepare, take:

• 150 grams of curd mass;
• 1 st. l. low-fat sour cream;
• greens (parsley, dill, cilantro);
• 1-2 garlic cloves (to taste)
• salt.

1. We finely chop the greens.
2. Mix it with cottage cheese and sour cream.
3. If desired, add garlic, salt and serve to the table along with whole grain bread.

Low calorie shawarma

Another breakfast option is the preparation of dietary shawarma from pita bread and vegetables. 100 grams of the dish contains 95 calories, as well as proteins - 4 grams, fats - 2 grams. and carbohydrates - 15 gr.

To prepare this dish, you will need to have on hand:

• 180 gr. thin pita bread;
• cucumber;
• tomato;
• Chinese cabbage;
• 50 gr. low-fat cheese;
• 50 gr. sour cream.

1. We clean and chop vegetables.
2. Three cheese on a grater.
3. We combine all the ingredients, spread on pita bread, pour over sour cream, twist and send for 2-3 minutes in a preheated oven.

Siberian snacks "Slender"

Proper nutrition usually excludes the use of breakfast cereals as a morning meal. However, the Siberian snacks "Stroynashki" have proven themselves positively and have won a lot of good reviews from those who adhere to the principles of PP. They contain rye flour, oat and wheat bran, wheat germ, corn grits, ginger, cinnamon and whey.

All you need to prepare is pour them with a glass of skimmed milk. 100 grams of the resulting mixture contains 320 kcal, and the BJU ratio is as follows - 11/2/64 gr. From time to time, absolutely everyone can treat themselves to such a breakfast.

This concludes our story. If the article was useful to you, take some of your time and share it with other users through social networks. Our team thanks everyone in advance. "Me and Fitness" wishes you good luck and good mood. Until we meet again, friends!

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 with a blend of high-calorie ingredients, this delicious dessert breakfast offers 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. Very tasty!

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 wouldn't even know - 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.

Inga Mayakovskaya

Reading time: 10 minutes

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What do we usually eat for breakfast? When we get ready for work and school, we tend to devour piles of sausage and cheese sandwiches, scrambled eggs with sausages, yogurt and other products to quickly fill our stomach before a hard day's work. Of course, this is wrong. Although breakfast should be hearty, first of all, it must be healthy. Such food only temporarily dampens hunger. And eating healthy, satisfying and tasty at the same time is not at all difficult if you know what to cook.

Perfect start to the day

Everyone knows that a healthy breakfast is the key to a healthy lifestyle. Among other things, the right breakfast is also uplifting. Moreover, you can cheer up not only with a traditional cup of strong coffee, but also with green, freshly brewed tea.

According to nutritionists, all the calories that enter the body in the morning are burned until the evening, thanks to physical activity. Even if this fact is the case, of course, one should not abuse mayonnaise salads or lamb skewers for breakfast. Mayonnaise can be replaced, lamb - boiled beef. But a piece of something sweet in the morning will not hurt.

Healthy breakfast rules:

• Cold and hot food in the morning is best avoided. Warm food for the normal functioning of a barely awakened stomach is just that.
• Breakfast foods should contain nutrients, especially carbohydrates. That is why oatmeal is considered the most popular breakfast. Although egg casseroles, omelettes, muesli and fruit pancakes will be no less useful.
• Breakfast, which starts the hormonal system in the morning, should be within the first hour after a person wakes up.
• The product will be more useful and nutritious if honey is used instead of sugar.

Breakfast on a "national basis"

Breakfast cooked at home becomes more satisfying the farther north the resident's country is. For example, breakfast in Turkey are coffee, feta cheese, sheep cheese with olives, herbs and traditional national flatbreads.

In France they prefer croissants, coffee, confiture and freshly squeezed juices.

English hearty and fatty dishes are served in the morning - scrambled eggs with sausages and fried bacon, baked beans.

Norse like to start the day with potatoes with cracklings and fried fish.

So what should be this healthy breakfast?

What is a healthy breakfast?

According to nutritionists, a person's breakfast should include (from the daily norm) one fifth of (incomplete) fats, two thirds of the norm of carbohydrates and a third of protein.

Of the carbohydrates, the most useful are indigestible ones - those that are contained in wholemeal bread and oatmeal. These are one of the most important elements for the body. The use of fruits, vegetables and dairy products is simply necessary for the normal functioning of the gastrointestinal tract.

Ideas for a healthy and filling breakfast for the whole week

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