For breakfast recipes. Quick and healthy breakfast recipes. Rice with smoked fish

Breakfast is the most important of all meals of the day. In the morning, you just need to eat some warm hearty meal. But often everyone tries to have a bite to eat on the go, as they are very late. To your attention - simple, but very tasty dishes, the preparation of which will require a minimum of time and effort.

Often the main breakfast ingredient is eggs. They can also be served in any way. Cut a hole in the bread, fry, drive in an egg and fry again

And this is almost the same, but in the oven

And you can make an egg in a sausage

In pepper...

In tomatoes

And in a mug - bread, ham (bacon), egg, cheese

In a ham bun, and here's another way to transform a sausage

Poached egg, for those who like soft-boiled eggs but don't like to peel them. Wrap the egg in cling film, boil and carefully remove.

A very convenient thing for breakfast is a baking dish for muffins. Omelette - egg, milk and add whatever your heart desires - greens, cheese, ham, vegetables, kneaded and baked

It can be even simpler - they laid out vegetables or meat and poured an omelette

Sandwiches are great! The ham was wrapped in slices of bread, wrapped, dipped in an egg, fried. There is a loaf - they pulled out the core - they poured sauce, tomatoes, onions, cheese, herbs - into the oven

And who needs a lot of sandwiches at once? Smear with oil (or any sauce), spread in a circle, tomatoes, ham inside, pour over an omelette and sprinkle with cheese, bake

It's quite simple - they cut the bread, stuffed the cheese, moved the greens with the egg, poured it into the oven.

If someone prefers vegetables, then cabbage in batter is a great dish.

What about sweet breakfasts? Delicious ... Strawberries (any fruit) in bread, roll in egg and breadcrumbs with sugar, fry

Pretty much the same but with chocolate inside.

And this is not only delicious, simple, but also very beautiful. They cut the apple thinly, wrapped it in dough and rolled it up, sprinkled it with sugar and put it in the oven.

Shortcrust pastry, any jam between the layers - cookies are obtained

Morning meals in a healthy diet should be healthy and contain approximately 30% of the daily calorie intake. This allows you to saturate the body with energy for a sufficiently long period of time. Basic rules for a healthy breakfast:

1. 1. It should not be skipped - scientists have proven that refusing to eat in the morning is one of the main causes of obesity in civilized countries. Not receiving the necessary energy, the body at a later time requires high-calorie food.
2. 2. On a diet for quick weight loss, breakfast should be protein-carbohydrate, for slow weight loss or weight maintenance - carbohydrate. You need to choose complex carbohydrates - they are useful and saturate for a long time.
3. 3. During the morning meal, the portion size may be larger than for lunch and dinner. This is not dangerous for the health of the digestive system, because in the first half of the day the metabolism works much faster - on average by 30-40%.
4. 4. All products should be healthy and natural, this will make you feel light and cheerful during the day. Vegetables and fruits should be selected according to the season or use frozen products.
5. 5. It is desirable that the preparation of breakfast be quick, especially if a person has a PP regimen and does not eat at night - during sleep, the body has time to get hungry and requires replenishment of strength. Before breakfast you need to drink 2 glasses of clean water, you can add lemon juice - this will start the metabolic processes.
6. 6. Morning food should be tasty, it has a good effect on mood.

People who exercise intensively and regularly, young men and schoolchildren are allowed a small amount of confectionery during breakfast several times a week. This is justified by their fast metabolism and high activity.

Benefits of a regular, healthy morning meal:

• the risk of diabetes mellitus, atherosclerosis, hypertension, cholelithiasis is significantly reduced;
• metabolism is accelerated;
• allows you to maintain a normal appetite during the day;
• the level of cholesterol in the vessels decreases;
• helps to maintain normal weight;
• eliminates lethargy, drowsiness, increases efficiency and brain activity.

BJU during the right breakfast: 60% slow carbohydrates, 20% proteins and 20% fats for comfortable weight loss and weight maintenance and 40% slow carbohydrates, 40% proteins and 20% fats for faster weight loss and body drying.

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

We are what we eat

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

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

Breakfast sets the mood for the whole day

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

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

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

What is a healthy breakfast

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

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

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

The main components of a healthy breakfast are:

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

Orange juice is a storehouse of vitamins and minerals

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

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

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

Cereal and dairy products

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

Various cereal flakes have the same set of useful components. They are most beneficial when taken with milk.

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

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

Proper planning of a healthy diet

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

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

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

Foods that should not be included in recipes

Healthy breakfasts for every day, proper nutrition - these terms are gaining more and more popularity today. However, before you start cooking healthy food, you need to exclude the intake of foods that can only harm the human body on an empty stomach. Fried, fatty and spicy foods cause the greatest harm to the digestive system.

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

Along with this, harmful foods for breakfast are:

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

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

Recipes for delicious and healthy cereals

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

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

fruit fountain

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

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

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

egg madness

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

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

What mistakes in the principles of proper nutrition can be made

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

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

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

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

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

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

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

Healthy banana breakfast recipe in this video:

How to make a healthy and tasty breakfast? See in this video:

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

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

Healthy breakfast for a slim figure number 1.

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

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

In order not to waste time at the stove in the morning due to the risk of burning porridge, you can use the express cooking method. It is necessary to pour oatmeal with water and leave it in the microwave for 5-7 minutes.
During this time, you will have time to do a light make-up, and the porridge will turn into a pleasant creamy mass.

Healthy breakfast for a slim figure number 2.

Buckwheat porridge is an alternative to oatmeal. Buckwheat is generally a favorite product for those who want to lose weight. A small plate of porridge is not just a tasty dish, but also a storehouse of vitamins and minerals.
It is no coincidence that the buckwheat mono-diet is known as the most effective and efficient.

Healthy breakfast for a slim figure number 3.

Smoothies are a trendy and healthy breakfast that deserves a bronze place in our collection of slimming foods. Smoothies are easy to make. It is necessary to add whatever your heart desires to kefir or low-fat yogurt.
In a vegetable smoothie, all vegetables that are combined to taste will do. Fruity - easy.

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

Healthy breakfast for a slim figure number 4.

An omelette is a breakfast that is unique in its characteristics. It has a lot of advantages: it cooks quickly, is varied in execution, tasty and healthy. To fantasize with the taste of an omelette and add vitamin value to it, vegetables such as broccoli, tomatoes, green capsicum or bell peppers will not be superfluous in the egg mass.

Healthy breakfast for a slim figure number 5.

A delicious, beautiful and healthy breakfast for a slim figure is prepared from fat-free cottage cheese with berries and honey. Thus, if you beat all the ingredients in a blender, you get a juicy curd cream, in which there are no extra calories, but only the maximum benefit.

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

Healthy breakfast for a slim figure number 6.

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

And then it is enough to pour the cereal with low-fat milk, kefir or yogurt, add fresh and dried fruits, nuts and that's it! A nutritious and very satisfying healthy breakfast is ready for a slim figure. And, mind you, there will be no extra calories in it. Unless, of course, you overdo it with nuts and dried fruits.

Healthy breakfast for a slim figure number 7.

Fruit salad is a great start to the day. Any combinations are welcome. However, do not forget that grapefruit burns body fat, avocado gives a feeling of satiety, and a banana is high in calories, but this is not critical for a healthy breakfast.
A bowl of fruit salad can fill you up, give you energy, and increase vitality. True, for the sake of preparing it, you will have to sacrifice about 5-7 minutes of sleep, but for the sake of a beautiful, slender figure, we think it’s worth doing such a feat as setting the alarm clock back a little.

Healthy breakfast for a slim figure number 8.

Unsweetened coffee with dark chocolate is a compromise healthy breakfast for those who cannot refuse their favorite drink and treats. However, chocolate should only be chosen that contains at least 70% cocoa. Otherwise, instead of being useful for a slender figure, bitter chocolate will begin to accumulate excess weight in the most problematic places of the figure.

Healthy breakfast for a slim figure number 9.

Hard cheeses with a slice of whole grain bread are an alternative way to start the morning with a healthy breakfast. Please note that the fat content of cheese should not be very high, since cheese is a fairly high-calorie product. It is important that the sandwich is small.
You should not limit yourself to miniature sizes at all in an effort to quickly achieve a slender figure, because literally in an hour and a half there will be a desire to have a bite. And your task is to hold out after a cheese breakfast until lunch.

Healthy breakfast for a slim figure number 10.

A small handful of nuts is suitable as a healthy breakfast for those who do not have time to cook for themselves something from the 9 recipes listed above. It must be remembered that nuts are very high in calories, so you should not abuse them. But in a small amount, about 10 almonds, your body will receive a boost of energy for the next 3-3.5 hours.

Healthy breakfast foods.

Fresh juices. Starting with a glass of orange juice, a healthy breakfast will help prepare your stomach for digestion. This nectar contains a large amount of vitamin C; other natural juices (apple, carrot, tomato, etc.) are rich in pectin, carotene and other nutrients. Calorie content - 40-70 kcal.

Cereals. For breakfast, it is useful to eat muesli rich in carbohydrates, rye and whole grain bread containing mineral salts, B vitamins and coarse fiber. The calorie content of different cereals ranges from 285 kcal (rice) to 330 kcal (barley.

Fruit. A healthy breakfast can be started with fresh fruits or dried fruits - dried apricots, prunes, figs, raisins. Natural products contain many vitamins, minerals and dietary fiber, thanks to which such a breakfast ensures the normal functioning of the intestines. The calorie content of many fruits - apples, citrus fruits, pears, plums and others - does not exceed 40-60 kcal, which allows them to be included in any weight loss diet.

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

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

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

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

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

Video PP Breakfast

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

Oatmeal pancake consists of the same eggs, oatmeal and milk, which is why it easily replaces porridge, scrambled eggs, and scrambled eggs. Oatmeal is a recipe for proper nutrition, the calorie content of which is within reasonable limits. It is good on its own, but it will be much tastier to add a variety of fillings to it, sweet or salty to taste.

For 2 oatmeal you need:

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

For filling:

1 option:

• half a banana
• 4 pieces of chocolate

Option 2:

• 2 tbsp. spoons of curd cheese
• 3-4 pieces of lightly salted fish

The recipe for this already legendary pancake is simple. We divide all the ingredients into 2 parts and alternately cook 2 pancakes.

Hercules must first be ground with a blender or coffee grinder, but not to the state of flour, but as in the photo. Crack an egg into a bowl of prepared oatmeal.
Add milk, add a little salt and mix everything thoroughly.
Pour the mixture into a cold frying pan with a good non-stick coating, turn on a slow fire and cook until bubbles appear.
We spread curd cheese and pieces of lightly salted fish on one side of the first pancake.
Cover with the other side. After a couple of seconds, turn off the fire. Oatmeal pancake with savory filling is ready.
We do the same with the second oatmeal, only now we put banana circles on it along with chocolate slices.
As a result, we got two wonderful oatmeal pancakes with different fillings. By the way, you can stuff warm or already cooled oatmeal with anything! For example: hard cheese and vegetables, chicken fillet, cottage cheese with berries, peanut butter with bananas. If you show your imagination properly, then every day for breakfast or a snack you can pamper yourself and your loved ones with a new oatmeal. Enjoy your meal!

And it is a known fact that breakfast is the main meal of the day. Everyone around says that breakfast should be the most healthy, dense and satisfying. But for some reason, there are always many different “buts” for such a simple truth. “I have no appetite in the morning”, “I’m late for work - I don’t have time”, “I can’t stand porridge, but you can’t think of anything else for breakfast” ...

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

The benefits of breakfast

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

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

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

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

Do not forget that every person needs to feel ready for the work process. The first meal will make the work process as fruitful as possible.

Also pay attention to how much sugar is in the food you eat. Coffee or tea with sugar for breakfast will help a person wake up from sleep, but at the same time they will be a factor that will take away his good mood after 40 minutes, as the action of sugar in the blood will wear off. Therefore, it is better to accompany sweets with something that contains complex carbohydrates that will be absorbed within two or three hours. This will greatly affect your performance.

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

Excuses not to eat breakfast

So, the first excuse - do not want to eat in the morning.
You just need to overpower yourself for the first time. No appetite - do not worry, this is only at first. A person quickly gets used to everything good, so you have to endure literally a week of “pushing” food into yourself in the morning. Your body is very smart, so then immediately after waking up, it will start impatiently asking you to feed it. Moreover, if you push tasty and healthy food, then you yourself will like it.

The next item on the list is once.
Lack of time is just an excuse for your laziness. To have time to have breakfast, you just need to get up 30 minutes earlier than usual. Instead of checking your social network page, enjoying delicious food, benefiting your health - is that a lot?

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

Porridges are useful, but I do not like them.
As for lovers of healthy food ... Oh, this myth "only porridge for breakfast." It’s really healthy and nutritious, but it’s not at all necessary to force yourself with tasteless food. Breakfast should cheer up and energize, and not cause negative emotions. And breakfast should be not only healthy, but also tasty.

Well, let's try to find a middle ground?

The article offers you a choice of recipes for unusual, tasty, satisfying, nutritious and healthy breakfasts. They are also suitable for those who follow diets or. All meals provided are based on the calculation of the average calorie intake for a woman - 1600-2000 kcal per day.

Also, the list of recipes is also suitable for those who always “do nothing” - all breakfasts are easy to prepare, do not require a lot of time and special culinary skills.

6 Healthy Breakfast Recipes

No. 1. Oatmeal apple fritters.

BJU of the finished dish: 552 kcal, B - 17.2, F - 11.5, U - 93.5.
BJU per 100 g: 152 kcal, B - 4.8, F - 3.1, U - 26.

Ingredients:
Oat flakes "Hercules" 80 g
Apple 1 piece (200 g)
Chicken egg 1 pc
Honey 30 g

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

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

Fritters are very tasty, and the aroma of apples and honey will fill your entire kitchen and whet your appetite. This is the first option for breakfast, then more interesting.

No. 2. Buckwheat with cottage cheese.

Calculation of proteins, fats and carbohydrates:
BJU of the finished dish: 487 kcal, B - 20.8, F - 5, U - 90.4.
BJU per 100 g: 201 kcal, B - 9, F - 2.3, U - 38.5.

Ingredients:
Buckwheat 80 g
cottage cheese 5% 50 g
dried apricots 20 g
raisins 25 g
banana 60 g

Cooking method:
Boil buckwheat without adding salt. It is desirable that it be boiled properly, be more mushy than crumbly. Read about in the article.

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

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

Number 3. Oatmeal biscuits.

Calculation of proteins, fats and carbohydrates:
BJU of the finished dish: 488 kcal, B - 20.8, F - 7.7, U - 85.7.
BJU per 100 g: 192 kcal, B - 8.5, F - 3, U - 32.5.

Ingredients:
Oat flakes "Hercules" 80 g
cottage cheese 5% (soft) 50 g
banana 1 piece (120 g)
raisins 15 g

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

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

The flavor will be superb, no store-bought oatmeal cookies can compare to this! Red on the outside and soft on the inside. The perfect start to the day.

No. 4. Muesli and protein sandwich.

Calculation of proteins, fats and carbohydrates:
BJU of the finished dish: 486 kcal, B - 25.4, F - 12, U - 72.3.
BJU per 100 g (sandwich): 166 kcal, B - 11.6, F - 7.1, U - 12.9.

Ingredients:
Borodino bread 1 slice
chicken egg 1 pc
cheese 27% 20 g
tomato
onion
muesli 80 g
kefir 1% 120 ml

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

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

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

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

No. 5. Banana fritters.

Calculation of proteins, fats and carbohydrates:
BJU of the finished dish: 394.3 kcal, B - 18, F - 8.2, U - 60.4.
BJU per 100 g: 106.5 kcal B - 4.9, F - 2.2, U - 16.3.

Ingredients:
Banana 1 piece (120 g)
kefir 1% 150 ml
whole grain flour 50 g
chicken egg 1 pc

Cooking method:
Puree a banana using a blender or a regular fork. Add kefir, egg, flour to it. Mix thoroughly. Lay the fritters on a non-stick skillet. Fry for 2-3 minutes on each side over low heat.

Such a simple, even almost banal breakfast is a storehouse of everything that makes up the perfect breakfast - lots of complex carbohydrates, protein, healthy fats, and most importantly - delicious taste!

Still salivating? Would you like to cook this?

No. 6. Lazy oatmeal.

Calculation of proteins, fats and carbohydrates:
BJU of the finished dish: 407 kcal, B - 14.3, F - 6.5, U - 74.2.
BJU per 100 g: 160 kcal, B - 5.6, F - 2.5, U - 30.

Ingredients:
Oat flakes Hercules 70 g
banana 1 piece (120 g)
cocoa powder 5 g
natural white yoghurt 60 g

Cooking method:
This recipe lives up to its name - it is really for the very lazy. In the evening, pour 70 g of hercules into a bowl. Already according to the old scheme, add mashed banana. Sprinkle a couple of tablespoons of natural sugar-free cocoa powder. Add 60 g of white yogurt to this. Mix everything well and refrigerate overnight.

In the morning you will not need to do anything - just get the dish from the refrigerator and enjoy. In fact, lazy oatmeal is a flight of your imagination. The basis is only oatmeal, and the fact that the porridge is left overnight and served cold. And what exactly you add - only your taste preferences.

Conclusion

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

A short video with a few more healthy breakfast options:

What do you eat for breakfast? I will be happy to discuss your recipes in the comments.