Healthy breakfast recipes for every day Proper nutrition in the morning, what is better to eat for breakfast Simple but very tasty breakfast

A healthy diet is one of the foundations of maintaining health. With the help of nutrition, you can establish numerous processes in the gastrointestinal tract, improve the functionality of the liver and the excretory system, and also maintain the figure in perfect condition.

Quick and healthy breakfasts will help put your body in order. Recipes are selected individually, but before making a diet, it is better to consult a nutritionist.

Peculiarities

Morning food is a special energy resource, on which the further work of the body will be involved, so it is important to saturate it with the right food. A charge in the morning eliminates night trips to the refrigerator and overeating on an empty stomach. This does not take into account the quantity of food, but its quality.

Many associate a protein diet and the benefits for the body in the morning. But only high-energy foods can give vigor, and foods rich in carbohydrates belong to it.

And here, too, there is a peculiarity, because carbohydrates should be complex. These include various cereals, bran breads, and low-calorie fruits. Breakfast recipes will help not only charge the body, but also cheer up.

Main dishes

Milk rice porridge

Ingredients:

• polished rice - 1 cup;
• milk - 4 cups;
• sugar and salt to taste;
• butter - 30 grams;
• egg.

Cooking method:

Rice is washed in warm water several times until the cloudy water disappears. Two glasses of water are boiled in a saucepan, cereals are poured and boiled for about 10 minutes.

Stir the rice occasionally. So that individual grains do not stick to the walls and bottom, add a small amount of vegetable oil. Then the undercooked cereal is thrown into a colander and washed thoroughly in hot or warm water.

The pan where rice was cooked is washed from the broth, then milk is poured into it. After heating, it is necessary to pour in the cereal, add sugar, salt and mix. Porridge is cooked under a closed lid over low heat for about 20 minutes. Before breakfast, the dish is seasoned with butter.

Recipes include any kind of cereals - buckwheat, millet, oatmeal or wheat.

Toast

Ingredients:

• bread with bran or flax;
• eggs - 5 pieces;
• milk or mayonnaise;
• butter;
• salt;
• greens;
• onion.

Cooking method:

The bread is cut into small pieces. The mixture for frying is kneaded in a bowl. Eggs are beaten in, milk or mayonnaise (which is in the refrigerator), salt and finely chopped greens are added. Everything is well whipped with a whisk until a homogeneous air mass is obtained.

Warm up the pan a little. So that the bread does not burn on butter, vegetable oil is added. Each slice of bread is soaked in eggs on both sides and laid out on a preheated pan.

The degree of roasting is selected individually. After cooking the croutons, a small amount of onion is fried in the same pan until golden brown. Hot toast is sprinkled on them.

Bread fried with eggs is much healthier than toast. The cooking time for breakfast depends on the number of toasts. They can be eaten with hot tea, but they are especially nutritious with milk. If you want piquancy, then you can fry half a clove of garlic with onions, rubbing it on a fine grater.

Oatmeal and peanut butter

Ingredients:

• 1 glass of cereal;
• banana;
• peanut butter;
• salt, sugar.

Cooking method:

Oatmeal is cooked according to standard technology. Before cooking, oatmeal is thoroughly washed from dust. Grate a small amount of banana into hot porridge. Peanut butter is heated in a water bath. It is enough to put 2 tablespoons of this product in porridge.

You can make your own peanut butter.

Cold oatmeal

Ingredients:

• oatmeal - 1 cup;
• natural yogurt - 150 ml;
• berries, fruits.

Cooking method:

In the evening, oatmeal is washed in hot water and put into a jar. They are poured with yogurt, mixed. Any berries or fruits are crushed in a blender, poured into a jar of porridge. The mixture is placed in the refrigerator for 6-12 hours. In the morning, the dish can be slightly warmed up.

To enhance the taste, a small amount of sugar is added to the porridge. Dried apricots, figs or prunes are also suitable for making cold oatmeal.

Omelette

Ingredients:

• eggs - 5 pieces;
• hard cheese - 50 grams;
• milk;
• salt, spices;
• vegetable oil;
• tomatoes - 2 pieces.

Cooking method:

Eggs are beaten with salt and milk until a homogeneous mass is obtained. Tomatoes are peeled and rubbed into a pan, poured with vegetable oil, lightly fried.

The beaten egg mass is poured into the tomatoes and mixed quickly. The omelette is covered with a lid for three minutes, then it is turned over to the other side and the fire is turned off. The cheese is rubbed on a grater on top of the omelette, again covered with a lid.

If there is no hard cheese, it can be replaced with sausage smoked cheese or processed cheese.

american pancakes

Ingredients:

• eggs - 2 pieces;
• 200 ml. milk;
• 150 grams of flour;
• soda;
• sugar to taste;
• vanillin.

Cooking method:

All ingredients are mixed and thoroughly whipped with a whisk. The dough for American pancakes is quite thick, so a mixer will come to the rescue.

It is advisable to use a pan with non-stick walls or a special one for pancakes. Pancakes can be fried without vegetable oil under a closed lid. After the color changes and the appearance of pimples, the pancake turns over to the other side. It is not recommended to overcook the dish.

American pancakes are especially delicious with honey and nuts. In traditional American cuisine, the dish is smeared with orange jam.

Tender baked cabbage

Ingredients:

• white cabbage - 300 grams;
• eggs - 6 pieces;
• hard cheese;
• vegetable oil
• salt, sugar, herbs.

Cooking method:

Coarsely chop the cabbage, put in boiling water and boil, pull out into a colander. Beat eggs in a large bowl with salt and herbs, add a teaspoon of sugar.

Put boiled cabbage there and mix thoroughly. Grease a baking sheet generously with butter, pour eggs and cabbage into it. Grate cheese on top as needed. Bake until the eggs are cooked in a preheated oven.

For a change, you can add zucchini or mushrooms to cabbage, after boiling them.

Pumpkin porridge

Ingredients:

• 3 glasses of milk;
• 1 glass of millet;
• 500 grams of pumpkin;
• sugar and salt to taste.

Cooking method:

The pumpkin is cut into small cubes, the millet is pre-washed, scalded with boiling water. Pumpkin is poured with milk and boiled for 15 minutes over medium heat.

Prepared millet is poured into milk with pumpkin, sugar and salt are added. On low heat, the cereal is brought to a density (about 20 minutes). A pot of porridge is sent to the preheated oven for 25 minutes.

After cooking, a piece of butter is placed in the porridge. And for cooking it is recommended to take a stainless steel pan with thick walls.

cottage cheese

Ingredients:

• 400 grams of cottage cheese 1% fat;
• 1 egg;
• flour, sugar, vanillin;
• sour cream or honey for lubrication.

Cooking method:

The dough is kneaded from cottage cheese, flour and eggs. Sugar and vanilla are added. Flour is added so much until the dough becomes sticky from the hands. Balls are formed, sprinkled with flour.

They are fried in a frying pan in a large amount of oil and over low heat. Curds are fried until golden brown, smeared with honey or sour cream.

You can add poppy seeds or raisins to the dough for cottage cheese.

semolina pudding

Ingredients:

• 2 liters of milk;
• 1 glass of semolina;
• 4 eggs;
• 100 grams of butter;
• 1 cup of sugar;
• 3 art. spoons of crackers, salt.

Cooking method:

Semolina is poured into boiling milk, stirred and cooked for 15 minutes until thick.

Sugar and salt are put in the finished porridge. Proteins are whipped into foam, yolks are ground with sugar. Everything is added to the porridge and mixed. The baking sheet is greased with oil, sprinkled with breadcrumbs. Porridge is laid out, leveled with a spatula and baked for about 20 minutes in a preheated oven.

Semolina pudding is garnished with cherry jam.

apple fritters

Ingredients:

• 2 apples;
• sugar to taste;
• 1 egg;
• flour;
• vegetable oil.

Cooking method:

Apples are peeled, cut, rubbed on a fine grater. All ingredients are added to the puree, except for vegetable oil. The mixture mixes well. Apple pancakes are fried in a non-stick pan in oil until a delicious crust appears.

Dish served with tea

oatmeal pancakes

Ingredients:

• 100 grams of oatmeal;
• 150 grams of milk;
• 1 egg;
• half a banana;
• half an apple;
• sugar, salt.

Cooking method:

Oatmeal is washed, poured with hot milk and stands until swollen for about 15 minutes. Apples and a banana are rubbed and mixed in a puree with egg, sugar and salt. Puree is introduced into oatmeal. Pancakes are formed with a spoon, which are fried in a pan.

Rounded pancakes are pressed during the frying process, and served with sour cream or jam.

Breakfast cocktails

Milkshake with strawberries

Ingredients:

• 100 grams of strawberries;
• 1 liter of milk;
• vanilla or almond essence;
• sugar.

Strawberries are peeled, cut into slices and put in a saucepan. Cold milk is poured in and everything is beaten with a blender along with sugar and vanilla.

Cocktail "Taste of summer"

Ingredients:

• 1 carrot;
• 1 green apple;
• 1 orange;
• 1 glass of orange juice.

Carrots and apples are peeled, rubbed on a grater. Orange is crushed in a blender. All fruits are mixed and crushed again in a blender with orange juice.

Muesli cocktail

Ingredients:

• 1 pear;
• 1 banana;
• 0.5 cups of cream;
• 3 spoons of muesli.

All ingredients are mixed in a blender until puree. Topped with milk or juice. You can add sugar to taste.

Quick and tasty breakfasts - video

In order to be active and cheerful, so that you have enough energy for the whole day, so that you do not feel empty already in the morning, you only need to adhere to the main rule - be sure to eat in the morning. Breakfast is the healthiest meal of the day and should never be skipped or replaced with a cup of coffee. Therefore, in this article we will tell you what is best to take for breakfast.

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

TOP 5 healthy breakfast foods

Whole grain cereals

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

Skim cheese

Eggs

Berries and fruits

Yogurt

Healthiest Breakfast Recipes

Do not skip such an important meal, as it is a healthy breakfast that helps to be cheerful and energetic throughout the day. In order to diversify your menu and not think in the morning what to eat, write a menu for the whole week at once. Below are some simple recipes:

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

Before you start cooking your favorite dish, you should pay attention to two simple but effective rules that will save you time.

1. Plan your menu ahead of time. Nothing helps save precious time in modern society like the ability to plan. Thinking over the plan of dishes for breakfast in advance (preferably a week in advance), you can make your meals varied, which means more healthy and tasty.
2. Prepare the kitchen for the fight in advance. The cooking time of many dishes in the morning can be reduced if you prepare for this process in the evening. For example, put plates, cups, forks on the table, pour tea into a teapot or coffee into a coffee machine. These simple steps will allow you to save some time, which is so lacking in the morning.

To get more done in the morning or get a few extra minutes of sleep, find a little more than half an hour in the evening to prepare nutrition bars. Moreover, such a tasty and healthy dish can be stored in the refrigerator for several days and even taken with you as a meal.

mymarycakes.ru

Ingredients

• 1 glass of oatmeal;
• ½ cup oatmeal;
• 1 handful of dried fruits;
• 2-3 slices of grated dark chocolate;
• ⅓ cup of milk;
• 1 tablespoon of honey;
• 1 tablespoon of olive oil;
• salt and cinnamon to taste.

Cooking

Mix all dry and liquid ingredients separately. Combine both mixtures and mix well until a thick homogeneous mass. Spread the dough in a layer of 5-7 millimeters on a baking sheet covered with baking paper. Send to the oven preheated to 180 degrees for 20 minutes. Cut the hot dough into bars, turn them over and leave for another 5-7 minutes in the oven.

To diversify your breakfast, dried fruits in bars can be replaced or supplemented with nuts, pumpkin seeds, berries, chopped banana or other fruits.

A portion of natural yoghurt without additives and slices of your favorite fruit is an excellent cold breakfast that will not only save you time, but will also be very useful. In winter, when it is difficult to buy good fresh fruits, dried fruits (dried apricots, raisins, prunes, and so on) can be an excellent substitute.

If you are used to starting your morning with a nutritious scrambled egg, try replacing it with a delicious frittata. Having prepared an Italian omelet in the evening with any ingredients to your taste, in the morning you will only have to warm up breakfast.

Ingredients

• 4 eggs;
• 300 g chanterelles;
• 1 onion;
• 1 tablespoon of grated parmesan;
• salt, pepper and herbs to taste.

Cooking

Fry finely chopped mushrooms with onions in olive oil, add salt and pepper to taste. Whisk the eggs with two tablespoons of grated Parmesan and pour over the mushrooms. Bake in an oven preheated to 180 degrees for 10 minutes. Sprinkle the finished frittata with herbs and cheese and cut into portions.

If you cook oatmeal in the evening, it will become tender and fragrant, absorbing yogurt (or milk) with your favorite spices. Moreover, this diet dish looks like a delicious dessert.

Ingredients

• 100 g of oatmeal;
• 200 ml of natural yogurt;
• berries to taste;
• vanilla, cinnamon or cardamom to taste.

Cooking

Combine cereal, favorite spices, and yogurt. Leave in the refrigerator overnight. In the morning, simply add berries, shredded coconut, nuts, or dried fruit.

To the delight of those with a sweet tooth who are watching their figure and health, we offer a delicious and nutritious dessert without flour.

Ingredients

• 2 cups nuts (preferably hazelnuts or almonds);
• 350 g of sugar;
• ½ teaspoon salt;
• 4 proteins;
• vanillin to taste.

Cooking

Grind the nuts with sugar in a blender until fine crumbs. Beat egg whites with salt, then gradually add the nut mixture and vanilla, continuing to beat. Spoon the mixture onto a baking sheet lined with baking paper. Bake in a preheated oven at 160 degrees until golden brown (about 30 minutes).

Do you prefer to start your day with porridge, but don't have time to cook it? Then take advantage of the benefits of modern technology. Pour wheat, corn, rice or other porridge into the slow cooker in the evening, pour milk with water (the ratio of porridge and liquid is 1: 3), add salt, sugar and seasonings to taste - everything else will be done by the slow cooker. In the morning, a hot and healthy breakfast will be waiting for you.

If you have not yet purchased such a miracle of technology as a slow cooker, then you still have many other options for making porridge. For example, fill buckwheat with kefir in a ratio of 1:3 (cold option) or boiling water in a thermos (warm option) and leave overnight. In the morning, breakfast, filling you with B vitamins and trace elements, is ready.

8. Berry Parfait

Sometimes in the morning you want to please your soul mate (maybe yourself) with something special and beautiful, but at the same time simple and useful. This recipe is just for such cases.

Ingredients

• 150 ml vanilla yogurt;
• 150 g corn flakes;
• 150 g of berries.

Cooking

Layer the berries, yogurt and cereal in a tall glass in equal proportions. Just a few minutes, and your delicious, bright and a little romantic breakfast is ready.

The recipe for cheesecakes in the oven is good because there are several options for serving it in the morning. They can be prepared in advance and served cold for breakfast, or warmed up in the microwave. You can also knead the dough in the evening, lay it out in forms or on a baking sheet, and in the morning just send the cheesecakes to the oven. While you are getting ready, a fragrant and airy breakfast will be ready.

Ingredients

• 300 g low-fat cottage cheese;
• 2 eggs;
• 50 g flour or semolina;
• 5-6 apricots;
• sugar and vanilla to taste.

Cooking

Mash cottage cheese, add eggs, sugar and rub. Add flour or semolina in small portions, mixing with a spoon each time. Divide apricots into four parts. Place parchment paper on a baking sheet and brush with a little oil. Spread out half of the mass with a spoon. Put a slice of apricots on each cheesecake, and the rest of the mass on top. Send to the oven preheated to 180 degrees for 20 minutes.

In the evening, prepare a set for - a banana, an apple, half a teaspoon of honey, a pinch of cinnamon, a glass of milk (yogurt or kefir) and refrigerate. In the morning, all you have to do is mix all the ingredients.

Grind seeds, nuts, dates in a blender with natural yogurt. You can add any other ingredients you like on top, such as raspberries, blueberries, or coconut flakes. Put the finished dish in the refrigerator, and in the morning enjoy a beautiful and nutritious breakfast.

Thanks to salmon toast in the morning, you will get a storehouse of useful elements - protein, omega-3, fatty acids and iron. This breakfast should definitely be included in your diet due to its high sodium content.

Everything is elementary simple: take whole grain bread or a loaf, put a slice of salmon on top, and then, if desired, cucumber, tomato, onion or greens. Such a healthy and nutritious breakfast will calmly wait for you in the refrigerator until the morning. Most importantly, do not forget to cover it with cling film on top.

Unleavened bread or crispbread and homemade pate. Your morning will start with a breakfast rich in iron, calcium and phosphorus.

Ingredients

• 400 g chicken or beef liver;
• 1 onion;
• 1 carrot;
• 1 tablespoon of butter;
• 1 teaspoon of salt;
• spices to taste.

Cooking

Cut the liver into pieces, add salt and spices to taste. Simmer covered until tender (about 15-20 minutes). Grate the carrots, chop the onion and fry over moderate heat. The cooled ingredients must be ground in portions in a blender bowl, together or separately. Mix everything again and put it in a container.

The benefit of baked apples is that in the process of their preparation, a maximum of useful substances, minerals and vitamins are preserved. First of all, it is potassium and iron.

Ingredients

• 1 apple;
• 1 teaspoon of honey;
• a pinch of cinnamon.

Cooking

Remove the core of the apple, fill the indentation with honey and sprinkle with cinnamon on top. Bake in an oven preheated to 180 degrees for 15-20 minutes. Optionally, you can add raisins, walnuts, or fill apples with cottage cheese and fruit.

Simply cut a banana in half and top with natural yogurt, coconut, muesli and some honey. This is a very simple but tasty and healthy breakfast.

This low-carb meal is rich in vitamins A and C, making it a great source of keratin, lutein, and zeaxanthin. Polenta is often served cold, which means it can be made the night before.

Ingredients

• 300 g of polenta;
• 100 g butter;
• 300 g of cane sugar;
• 100 g white sugar;
• 1 vanilla pod;
• 4 eggs;
• 2 tablespoons cream "Angleuse";
• 2 oranges;
• 10 g ginger.

Cooking

Whisk in the polenta, cane sugar, eggs, butter, and half the vanilla pod until smooth. Fill ⅔ of a buttered pan with batter and bake for an hour.

Melt the white sugar in a pan along with the remaining vanilla. Add the peeled and sliced ​​oranges to the melted caramel and remove the pan from the heat. Sprinkle with grated ginger for spice.

Put the caramelized oranges with ginger on the cooled cupcake and garnish with the Anglaise cream.

Finally, the simplest, but no less healthy dish. Boil a few and leave in the refrigerator. In the morning you will have a breakfast with an excellent source of protein.

Using the proposed 17 dishes, you can combine and create many breakfast options yourself. Just replace or supplement some ingredients with others according to your taste or mood.

Agree, now you have absolutely no excuses left to skip an important morning meal. Having prepared any of the proposed breakfast options in the evening, you will only have to cook a cup of good or brew tea in the morning.

Irina Kamshilina

Cooking for someone is much more pleasant than for yourself))

Doctors say that breakfast is an important meal that should not be skipped. If you skip the morning meal, then the body will not have enough strength and energy to fully work during the day. A proper breakfast is the key to good health. What we eat when we wake up in the morning will determine our mood for the whole day. Start your morning with a healthy and balanced breakfast prepared according to the right recipes.

Proper nutrition is the observance of special principles and dietary recommendations regarding food. To start eating right, you need:

• Take food at the same time. Breakfast, lunch and dinner must start at the same time every day without exception. Eating according to a clear schedule contributes to the proper assimilation of food, the normalization of the digestive system.
• Eat slowly, chew your food thoroughly, this will help her digest better.
• Do not take liquid before or immediately after a meal. It is advisable to drink water, tea, and other drinks an hour after breakfast, lunch or other meals.
• Each meal should begin with eating raw vegetables and fruits.
• Make your daily menu so that it contains 40% proteins, 30% carbohydrates and 30% fats, this is especially important for athletes.
• Give up processed foods, fast food in favor of the right healthy dishes.

What is good to eat in the morning?

Many people prefer to eat in the morning what is the fastest to cook: croutons, scrambled eggs with sausage or sausages. The use of these dishes in the morning violates the principles of proper nutrition. The morning menu should be a third of the total daily diet. For breakfast, you need to choose the right nutritious dishes that will help saturate the body. It is desirable that the morning menu consists of a set of different products. To follow the principles of proper nutrition, eat for breakfast:

• Milk and dairy products. Low-calorie cottage cheese will satisfy the body's needs for protein food, saturate it with useful vitamins, microelements, and will not harm the figure.
• Cereals. Whole grain bread and cereals are the perfect start to the day. Oatmeal and bran bread smeared with a thin layer of butter will become sources of energy for a working day, both for adults and teenagers.
• Fruits and vegetables. Every meal should contain some fresh vegetables and fruits, and breakfast is no exception. Dried fruits are also useful, add them in small portions to porridge for breakfast.
• Meat, poultry. Protein foods are useful throughout the day. Eggs are not the only source of protein. Egg yolks contain a lot of cholesterol, which is harmful to health. Therefore, nutritionists recommend instead of the usual scrambled eggs to cook an omelet for breakfast from three proteins and one yolk. A sandwich with a piece of boiled chicken will not harm the diet, but will become a useful right morning meal.

Menu for breakfast, lunch and dinner for weight loss

Thanks to a properly selected diet during breakfast, the body receives nutrients that support it and satisfy the feeling of hunger until lunch. Scientists have found that a person who skips a morning meal slows down metabolism by 7-8%, and this leads to weight gain. At breakfast, it is recommended to eat at least 25% of the calories of the daily menu. To lose weight, choose as the right morning meals:

• oatmeal;
• protein omelet with vegetables;
• cottage cheese with herbs.

Do not forget about the second breakfast, it must be planned in your daily routine. Suitable for lunch:

• sandwich with chicken fillet;
• vegetable salad;
• kefir with a handful of dried fruits;
• natural yogurt without sweeteners.

Lunch is a hearty meal that consists of several courses. According to the principles of proper nutrition, at lunch you need to eat about 40% of the calories of the entire daily diet. Doctors recommend that in order to prevent gastrointestinal diseases, gastritis, as well as for weight loss, include a hot dish in the lunch menu. The right lunch for weight loss is:

• fresh vegetable salad to start the meal. A vegetable dish will help start digestion, saturate the body with useful fiber.
• vegetable soup, lean borscht, cabbage soup or fish soup - a hot dish is recommended to be consumed daily.
• a piece of boiled chicken, turkey, lean fish. The portion should be small, the meat should be cooked without oil and salt.

In favor of newfangled diets, many people begin to refuse dinner. Don't ever do this! A low-calorie proper dinner will help you wake up in the morning in a good mood, without a headache. If you skip the evening meal, there may be problems with the work of the gastrointestinal tract, up to peptic ulcer. To lose weight, for dinner it is recommended to use:

• boiled or stewed vegetables, stew.
• fish meals. Fish is best steamed or baked in the oven.
• dairy products. Both low-fat varieties of hard cheese and low-fat cottage cheese, kefir, yogurt are useful.

Recipes for delicious and healthy breakfast dishes with photos

Baked apples with cottage cheese - a healthy breakfast option

Ingredients:

• large apples - 5 pcs.;
• fat-free cottage cheese - 200 g;
• raisins - a few tablespoons;
• candied fruits - to taste;
• powdered sugar - 1 tbsp. l.;
• natural honey - 1 tbsp. l.;
• cinnamon.

1. We wash the apples under running water, dry. Carefully cut off the “hat” of apples, remove the core with a teaspoon.
2. Beat cottage cheese with a blender until fluffy.
3. Pour boiling water over raisins, candied fruits, then drain the water.
4. Mix cottage cheese with raisins and candied fruits, add powdered sugar.
5. We stuff the prepared apples with the curd mass.
6. We cover the stuffed apples with cut caps, wrap each fruit in foil.
7. We bake the dish at 180 degrees in the oven for a quarter of an hour.
8. Serve the dish, lightly sprinkled with cinnamon and watered with natural honey.

Omelet with vegetables in the oven - a healthy and nutritious breakfast

Ingredients:

• chicken eggs - 5 pcs.;
• fat cream - 50 ml;
• young zucchini or zucchini - 1 pc.;
• small carrots - 1 pc.;
• one sweet pepper of any color;
• large tomato - 1 pc.;
• a bunch of parsley and green onions;
• hard cheese optional - a couple of tablespoons;
• spices.

Cooking sequence:

1. Cut the tomato into circles.
2. Remove the skin from the squash or zucchini, cut it into cubes.
3. Sweet pepper without seeds is also crushed into cubes.
4. Carrots, peeled, cut into thin strips.
5. We finely chop the greens.
6. In a deep saucepan, heat up a few tablespoons of sunflower oil, send carrots to it. Simmer until tender (about 7 minutes).
7. Add all the other prepared vegetables to the carrots and simmer them under a closed lid for 5 minutes.
8. In a separate deep bowl, beat the eggs with cream until fluffy for several minutes. Add grated cheese to the dish.
9. We combine the egg mass with the cooled stewed vegetables.
10. Pour the mixture into a heat-resistant dish and bake in the oven at 180 degrees for about a quarter of an hour. Breakfast is ready!

Healthy oatmeal - the right breakfast with a minimum of calories

Ingredients:

• oatmeal - 1 cup;
• two glasses of skim milk;
• to taste sugar, salt;
• a small piece of butter;
• a handful of raisins;
• one small apple.

Cooking sequence:

1. Pour oatmeal into boiling milk. Stirring, cook the porridge over low heat until tender (3-5 minutes). Add salt, sugar and butter to taste.
2. Cut off the skin of the apple and remove the seeds. Cut the fruit into small cubes, add to the porridge.
3. Scald raisins with boiling water, dry. We send it to a plate with oatmeal. The dish is ready!

Cottage cheese with herbs - a healthy and nutritious dish

Ingredients:

• cottage cheese 0-% fat - 200 g;
• a bunch of greens (dill, parsley, cilantro, green onions);
• garlic - 2-3 cloves;
• salt;
• tomatoes - 2 pcs.

Cooking sequence:

1. Finely chop the greens.
2. Pass the garlic through a press.
3. Mix cottage cheese with herbs and garlic, add salt to taste.
4. Cut the tomatoes into slices.
5. Put a tablespoon of curd mass on each circle of tomato.
6. Garnish the dish with a sprig of parsley.

Healthy sandwich - the right start to the day

Ingredients:

• diet bread;
• goat cheese - 100 g;
• sun-dried tomatoes - 50 g;
• germinated wheat;
• lettuce or arugula.

Cooking sequence:

1. Dry diet bread in a toaster or grill on a grill without adding oil.
2. Put a leafy “cushion” of germinated wheat, lettuce or arugula on the loaf.
3. Pieces of goat cheese and sun-dried tomatoes are laid out on the leaves.
4. A little more greens on top, cover the sandwich with a second loaf. Breakfast is ready!

Check out the options for each day.

The perfect and balanced start to the day from Herbalife

If you don’t have time at all to prepare the right breakfast in the morning, then we recommend that you pay attention to Herbalife products. The benefit of Herbalife's breakfast cereal is that you don't have to calculate your protein, fat, and carbohydrate ratios to make it healthy for your body. It is only necessary to drink ready-made cocktails with a correctly selected calorie content.

The Herbalife Perfect Breakfast is a ready-to-eat product. According to the scheme indicated in the instructions, add dry mixes to low-fat milk, beat the cocktail in a blender and consume it in the morning for breakfast. The formula of the cocktail is chosen so as to saturate your body with all the useful substances and vitamins. If you want to learn more about the right and healthy breakfast, watch the video below.

Video: breakfast options with proper nutrition

With the help of our recommendations and step-by-step recipes, you can prepare yourself the right healthy breakfast. Use your imagination while cooking, add new products, experiment with ingredients, then you will get a delicious dish. If you want to learn even more recipes for the right breakfast dishes and get inspired to cook, we advise you to watch the video master class below. After watching the video, you will learn how to cook even more dishes that fully comply with the principles of proper and separate nutrition.

Breakfast is the most important meal of the whole day. It will help you feel better, energize and set you up for a productive day. The modern realities of our life, unfortunately, dictate their conditions to us. Breakfast in a hurry, coffee on the run - the era of fast food in all its glory. Breakfast should be complete, it's not just a cup of coffee and a sandwich. A healthy balanced breakfast should consist of proteins, slow carbohydrates and healthy fats.

After sleeping all night, a person wakes up in the morning already hungry. Eating in the morning is especially useful because this meal energizes you for the whole day and starts the metabolic process in the body. The quality and quantity of food in the morning will determine whether your day will be productive or not.

Many people are used to having a light breakfast. But nutritionists say that such a habit needs to be changed. Those who neglect breakfast deprive their body of the substances and vitamins it needs.

Often you can observe that a person is lethargic, drowsy, there is a feeling of fatigue. And then during lunch, a person may already overeat too much, because the body wants what it lacks. Because of this, extra pounds, and problems with the gastrointestinal tract. Therefore, food must be taken in full.

The importance of breakfast for the body

A hungry person thinks not about work, but about what he wants to eat. Therefore, having a good meal, concentration will be better, and memory will not deteriorate.

Doctors say that breakfast is important because it will help you control your cholesterol and sugar levels in your body.

Eating a hearty meal in the morning is quite healthy, it is the basis of a healthy diet, and not only. If a person regularly skips the morning meal, then the feeling of hunger begins to torment him long before lunch. In such a state, it is difficult to control oneself and not to throw everything “that is not nailed down” into oneself. It has long been a proven fact that a person who skips breakfast eats more during the day than those who do not.

The body has useful digestive enzymes that our body produces just in the morning. If a person does not eat in the morning, they disappear, and this can affect the functioning of the body.

Scientists have proven that people who eat breakfast have strong immunity and do not get sick so often.

What to do before breakfast

In the morning, immediately after waking up, it is helpful to drink a glass of warm water. Water starts all the organs of our body, and also helps with the removal of toxins. You can add a drop of lemon juice or a teaspoon of honey to the water.

It is also important to do exercises or light gymnastics. It can be done without even getting out of bed. And after all these procedures, the body will really want to eat, and you will have a good appetite.

What should be breakfast

First of all, breakfast should be nutritious. Its main goal is to energize us for the whole day. If a person eats early, it is advisable to eat light meals. Heavy food, it is more difficult for the body to digest in the morning, and there may be trouble with digestion.

Breakfast should include carbohydrates and proteins. Since proteins are the main builders of our cells, and carbohydrates are responsible for the accumulation of energy.

What is desirable to eat in the morning?

The perfect breakfast is porridge. It cleanses the intestines, energizes. There are a lot of vitamins and minerals in cereals, which are useful for all organs of the human body.

The most commonly used is oatmeal. However, it does not suit everyone. If you belong to the category of people in whom oatmeal causes far from the most pleasant consequences, do not despair. There are many other cereals, and besides them, there are many options for a proper breakfast.

A great option for breakfast is yogurt or muesli with fruit (with a small caveat - the right muesli!). You can also make an omelet with cheese, boil eggs or just eat a light salad with fresh vegetables. Cottage cheese, turkey fillets, or chicken breasts are excellent sources of protein.

But it is better to completely refuse coffee and various sausages. Such food simply clogs the stomach, and the body does not receive any benefit from it at all. If there is absolutely no way without coffee, then it is better to drink it after a meal, and with the addition of milk.

In the morning, I don't feel like thinking about what to cook. Therefore, it will be much more convenient to make an approximate menu for the whole week. So it will be easier to eat right, and there will be much more free time.

Nutrition, of course, must be correct, but strong restrictions lead to breakdowns. If you can't imagine your life without sweets, morning is the perfect time for a "little crime". Your body will have a whole day to get rid of the evidence, this will allow your figure to remain unchanged.

After breakfast and before lunch, your body needs the right snack. This will help get rid of the feeling of hunger. The work will be fruitful, and at dinner you will not be in danger of overeating.

The ideal time for a snack or second breakfast is three hours after the main meal. For a proper snack, an apple, a glass of kefir or a handful of nuts are perfect.

The correct breakfast of an athlete or a person with high physical activity is different from the breakfast of an ordinary person. As a result of training or power loads, quite a lot of energy is consumed, respectively, it must be replenished. Breakfast should be balanced and high in calories. In addition to cereals, dairy products and eggs, athletes need to include more meat, fish, boiled and fresh vegetables in their diet.

Even if a person is not an athlete, but simply leads an active lifestyle, you need to eat a large amount of protein so that the muscles can recover after heavy loads.

It is very useful to eat millet porridge for breakfast, it is rich in polyunsaturated fatty acids. They will make the skin more elastic, and also normalize the work of the heart. Nuts, beans, and seafood should also be included in the diet.

Foods not desirable for breakfast.

• Fried eggs and sausages, smoked meats.
• Orange and grapefruit are tasty and healthy fruits, but not for the first meal of the day. Their use on an empty stomach negatively affects the gastric mucosa.
• Baking and baking, sweets.
• Fatty and fried foods do not belong to proper nutrition.
• Quick breakfasts (cereals, cereals, muesli), contrary to popular belief, are not so useful. Reduced fiber and high sugar content, plus all sorts of preservatives, this is what will be waiting for you on your plate.
• And, of course, it is better to replace coffee with green tea.

What happens if you skip breakfast

• Nutritionists say that the main cause of obesity among people is the refusal to eat in the morning. Among women, one can often observe weight gain, already closer to forty years.
• It can also lead to heart attacks and heart disease.
• The development of type 2 diabetes mellitus and a decrease in working capacity are also likely.
• Both men and women are more likely to develop gallstones.

And this is not the whole list of what threatens you to skip breakfast. It must be remembered that you need to eat right - then the results will not be long in coming. The figure will be much slimmer, the metabolism will be normal, the skin will become much smoother. Healthy eating strengthens the immune system, especially when combined with sports and outdoor activities. A proper breakfast is a boost of energy and vivacity for the whole day! Start your day with healthy foods, cook delicious favorite dishes for breakfast, and then you will not be able to do without it. Eat right and be healthy!