What to cook for breakfast weight loss. Recipes for diet breakfasts for weight loss. Why do you need breakfast at all?

Who actually eats breakfast today? They opened their eyes, washed, dressed and already ran to work. You can wake up earlier, but this is not always an option, especially if you work at 7-8 in the morning. Plus, in the morning it is very difficult to force yourself to eat fully: the body simply does not want to eat. BUT proper breakfast after all, it is very important for weight loss ... Why? Let's find out!

Importance of breakfast

Losing weight tend to believe that if you do not eat at all in the morning, then you will lose weight faster. This is fundamentally wrong: the body uses up all the energy reserves accumulated during the day during the night, therefore, it needs new energy in the morning. In the morning, the body always wants to eat, even if you don’t realize it (it’s just hunger at the cellular level).

During breakfast, the body wakes up, starts metabolic processes. It is breakfast that is the key link in fast food.

So, the right breakfast contributes to:

• awakening of the body;
• activation of digestion;
• exclusion of harmful snacks (about them in question below);
• saturation and, accordingly, normal operation brain;
• increase of working capacity, ingenuity;

What if you don't have breakfast?

After waking up, especially in the early hours, we do not always feel hungry, this is a fact. However, after a couple of hours, the body literally screams about the need to eat something. The never-ending feeling of hunger makes you eat dishes fast food(when it comes to working time) and various cookies with huge amount calories. The result - overeating, threatening fat deposits on the abdomen, thighs, etc.

If you do not eat anything, then the body will begin to urgently take energy (glucose) from the muscles and liver, as a result - a decrease in productivity at the workplace, absent-mindedness, etc. Do you need it?

What if you have a good breakfast? That's really good, tight?

If for breakfast to consume proper food(discussed below), then nothing will happen. The body knows a sense of proportion, and if you overeat a little, then no deposits will appear in the abdomen. But if in the morning there are chocolates, cookies, etc., then cellulite will certainly appear.

The point lies in the pancreas, which will begin to produce a large number of insulin for recovery normal level blood sugar. It is sugar that is converted into subcutaneous fat.

In addition, fast carbohydrates in chocolates and cookies will quickly run out, you will want to eat again. The result - again overeating.

So how do you eat?

To saturate the body before lunch and not fight cellulite later, you need to eat the right products. Breakfast menu at proper nutrition for weight loss may include such products:

• buckwheat;
• Hercules;
• oatmeal;
• bran from millet or oatmeal;
• muesli without any flavoring additives;
• eggs, chicken meat;
• steamed beef (you can cook cutlets);
• butter;
• a slice of hard cheese;
• vegetables, fruits (but not on an empty stomach);
• natural coffe;

Prohibited Products:

• smoked meats, sausages and sausages;
• canned food;
• pasta;
• sauces, ketchup and mayonnaise;
• soda;
• pickles;
• citrus fruits on an empty stomach (possible gastritis, and then an ulcer);
• pastries, pancakes;
• cottage cheese (it is better to eat it in the afternoon);
• fast food and fast food;
• sweets.

Nutritionists note that 1/3 of all food should be protein, and 2/3 should be carbohydrate (porridge). And only 1/5 part falls on fats in the form of high-quality butter or cheese. The calorie content of the first meal should be within 400 kcal, which is 25% of daily allowance calories.

The right breakfast for weight loss is low-calorie, so exclude various mayonnaises, sauces, sour cream. Fill, for example, salads with olive oil.

Regarding drinks: drink coffee or tea without sugar, plus everything, coffee must be natural, a drink in bags is not suitable.

Of course, on the first day it is impossible to sit down and have a hearty breakfast. As in sports, the body must be accustomed to a new routine. So, at first, eat some vegetable / fruit and half a boiled egg. Then increase the portions.

Proper breakfast menu

There is often no time to cook in the morning, so you can get by with the following dishes.

• Oatmeal in milk with the addition of raisins, fruits, nuts or honey.
• Buckwheat in milk.
• Smoothies from low-fat kefir and fruits.
• 10 pieces. walnuts.
• Omelet in the oven with vegetables (tomatoes, zucchini, sweet peppers, zucchini, etc., you can also add mushrooms and tofu).
• Fruit salad dressed with natural yoghurt.
• Whole grain toast + butter.
• Toast + chicken boiled fillet or turkey meat.
• Boiled eggs.

Some interesting recipes are presented below.

Appetizer with greens

Ingredients:

• pita;
• 30 g of hard cheese;
• greens;
• one egg;
• salt, spices;
• butter.

The preparation is the following.

1. Grate cheese, chop greens.
2. Drive an egg into the center of the pita bread, stir it with a fork, add salt to taste and spices.
3. Sprinkle cheese and parsley on top.
4. Fold the pita into a triangle.
5. Heat the pan, throw a piece of oil on it.
6. Put the pita bread seam side down, fry until golden brown.
7. Ready!

egg rolls

Ingredients:

• four eggs;
• two teaspoons of milk;
• sausage;
• vegetable oil;
• salt pepper;
• green onion.

Cooking instructions.

It is worth noting that you can fill the roll with any products.

Yoghurt parfait

Ingredients:

• 250 g natural yogurt;
• one peach;
• 4 tablespoons of granola (snack);

Cooking.

1. First, make granola: combine three spoons oatmeal, two tablespoons of almond flakes and two tablespoons of brown sugar. Pour the mixture into the pan and heat over medium heat, stirring regularly. Cook until sugar caramelizes. You can add any dried fruits to taste.
2. Remove the peel from the peach, cut it into cubes.
3. In a deep bowl, first put two tablespoons of yogurt, then two tablespoons of granola and a peach.
4. After the peach layer, again make a layer of granola. Pour everything with yogurt.
5. Add some honey on top. Place the dessert in the refrigerator for 15 minutes.

Some misconceptions about the first meal

1. Yogurt with special bacteria is not as healthy as advertised. Most of it is marketing. Choose yoghurts with a shelf life of no more than five days and in containers that are not made of plastic.
2. Muesli loses some useful substances during the production process, so it is better to replace them with natural porridge. According to some studies, muesli has more fat than fried potatoes. Of course, this does not apply to every product.
3. Fat for breakfast is possible, but only in very small quantities.
4. Regarding bananas for breakfast: everything is complicated here, some experts recommend them, while others say they can disrupt the body's metabolism. We can’t say anything about this, but we note that bananas improve peristalsis and envelop the digestive system.

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

1. Plan your menu ahead of time. Nothing helps to save precious in modern society time as 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. What's more, it's delicious and healthy dish it will be possible to store in the refrigerator for several days and even take it with you as.

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 fruits.

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 nut mix 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 use the benefits modern technologies. 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 treasure trove useful elements- protein, omega-3, fatty acid and iron. This breakfast should definitely be included in your diet because of high content sodium.

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.

Benefit baked apples lies in the fact that in the process of their preparation, a maximum of useful substances, minerals and vitamins. 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. You can add raisins if you like. 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. It is very simple but delicious 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.

First of all, try to have as few simple carbohydrates as possible in the morning menu. (A warm croissant and fragrant sweet coffee are certainly very pleasant, but after such a meal you will want to eat in an hour). Secondly, in the right breakfast for weight loss there should be proteins, complex carbohydrates, and fiber. Third, learn to strike a balance. If the portion turns out to be too small, you will bite until lunchtime, and if the breakfast is too dense, heaviness in the stomach and laziness are guaranteed. Conclusion: the ideal breakfast for weight loss is a combination of proteins, complex carbohydrates and fiber, and its the nutritional value should not exceed 500 kcal.

Healthy breakfast recipes for weight loss

Oatmeal + fruits + nuts for weight loss for breakfast

Oatmeal will provide your body with complex carbohydrates, fruits will provide fiber, and nuts will provide your body with complex carbohydrates. vegetable protein, which is easily digested and guarantees a feeling of satiety for a long time. Boil 2 tablespoons of cereal with water or milk, add 50 g of fresh or frozen berries and 1 tablespoon of crushed hazelnuts or almonds.

Omelet + vegetables + cereal bread

An omelette is a fairly high-calorie dish, so to make it lighter (and at the same time more healthy), add vegetables. The ideal ingredients are tomatoes, Bell pepper, spinach (fresh or frozen), greens. But you should not add cheese to an omelet, unless, of course, you are really going to lose weight.

Cottage cheese + fruits

150 g of low-fat cottage cheese and half a glass of any chopped fruit is an almost perfect breakfast that you have time to cook, even if you are in a hurry. Light protein, calcium, vitamins and minerals will give you a boost of energy in the morning.

Bread + turkey + vegetables

The sandwich is another classic morning meal. To make it useful, follow only three important rules a. First, give preference to whole grain bread. Secondly, give up sausage or ham in favor of poultry meat (chicken or turkey breast will do). Thirdly, add green leafy vegetables - they have very few calories, so the portion size can be quite large.

Berries + yogurt + cereals

Mix in a bowl 50 g of unsweetened oatmeal or corn flakes, 50 ml of natural yogurt and 50 g of any fresh or frozen berries. Healthy breakfast for weight loss is ready!

In the fight against extra pounds, it is very important to properly organize nutrition. A well-prepared breakfast plays an important role, without which no diet will be effective. It depends on him whether you will be throughout the day: full or hungry, active or lethargic, cheerful or dull. Do not underestimate this meal - and not only as part of weight loss, but also in the rest of the time too.

Why is he so important?

Now nutritionists are no longer advised to go on diets, since in order to lose weight it is enough just to organize proper nutrition. And it requires the mandatory presence of a full breakfast. And do not think that you have to eat alone on water without salt, sugar and butter. This meal can be both tasty and healthy at the same time, if you try. The main thing is to force yourself to cook it when you just had to get out of a warm bed and you urgently need to run to work.

Its main functions:

• “turns on” (awakens) the body;
• activates digestion;
• gives good mood;
• makes unhealthy snacks unnecessary;
• energizes;
• provides protection against viruses and harmful microbes;
• nourishes the brain;
• increase work capacity, intelligence;
• strengthens muscles;
• improves metabolism;
• well saturates, regulating appetite and allowing you to reduce the volume of lunch and dinner.

Agree: worthy arguments in favor of still arranging for yourself full breakfasts in the morning, which act on the body as energy, only without harm to health.

To finally dispel your doubts, let's connect simple mathematics. Classic scheme proper nutrition as part of weight loss: 3 main meals + 2 snacks between them. You need to have dinner 3 hours before going to bed. Theoretically, we exclude breakfast: dinner - at 19.00, slept for about 8 hours, then lunch at about 11.00. Calculate how long food has not entered the stomach - approximately 16 hours. The body perceives this as a forced hunger strike and goes into saving mode. Metabolism automatically slows down, appetite during lunch and dinner wakes up brutal - and everything you eat will not be converted into energy, but fat depots throughout the body.

Numerous studies prove that in the absence of breakfast, most people begin to develop overweight. However, this process is very individual, and there are exceptions. There are those who do not eat in the morning and look cheerful and fit. There are few of them, and it is not a fact that you are one of them. Therefore, still try to eat right and fully.

What should it be?

After you realize how important the right breakfast is for weight loss, you need to figure out what it should be like in order to benefit the body. After all, everyone understands that a sweet bun with a thick layer of chocolate butter, strong coffee with heavy cream and 3-4 tablespoons of sugar are unlikely to contribute to weight loss.

According to nutritionists, the ideal breakfast for those who dream of a slim figure should meet the following criteria:

1. Balanced

From the point of view of BJU: 1/3 - proteins, 2/3 - carbohydrates, 1/5 - fats.

1. calorie-aware

Dietary breakfast should be 20-25% of daily calories. Normally, this is 2,000 kcal, as part of weight loss - 1,200-1,500 kcal. We calculate - we get 400 kcal with proper nutrition and a normal lifestyle, and 250-300 kcal - if you really want to build.

1. Nutritious

To saturate the body before lunch and prevent breakdown and overeating during the day. Therefore, it is so important to include carbohydrates in it, and they should be slow, not fast.

1. Non-greasy

That is, if dairy products are present, then low-fat, butter - only and in very limited quantities.

1. Light

Contributing good digestion, and not weighting and provoking flatulence and bloating.

Be sure to include fruits in it, which are considered natural energy and give a charge of vivacity for the whole day.

Several Yet useful tips how to organize a healthy breakfast with proper nutrition so that it contributes to weight loss.

1. The ideal time is in the morning from 07.00 to 09.00, half an hour after waking up.
2. Half an hour before meals, you need to drink a glass of water.
3. Breakfast should always be at the same time.
4. If there is no appetite in the morning, find ways to awaken it: buy bright dishes, eat the most delicious food spend this time with the people you love.
5. If you don’t have time to cook delicious and complex dishes, do it in the evening so that you can simply warm it up in the morning.
6. Frying, grilling - no The best way cooking. All the rest are fine.
7. No need to swallow porridge, burning your mouth. It is harmful to the gastric mucosa. Food temperature should be comfortable.
8. You can’t rush and sit in gadgets - the process of eating should give you a feeling of pleasure and complete satisfaction.
9. Do not eat to satiety - you need to leave the table with a slight feeling of hunger.
10. Before eating, it will be useful to do morning exercises.

Product Lists

Well, now directly the lists of products, what is better to eat for breakfast, and what is strictly prohibited when losing weight.

Can:

• boiled chicken breast (especially useful for athletes, as it contains a lot of animal protein for the formation of beautiful muscle mass);
• honey - natural energy;
• milkshakes;
• (but only drunk after breakfast, not before it);
• olive oil;
• nuts;
• healthy cereals (buckwheat and oatmeal, first of all) - the same slow carbohydrates that promote weight loss;
• fresh fruits with a minimum sugar content;
• cheese, low-fat kefir - the perfect combination of protein and calcium;
• fresh juices, smoothies - sources of vitamins;
• bread - rye bran or whole grain, toast;
• eggs and any dishes from them are a source of protein and vitamins.

It is forbidden:

• bananas - oddly enough, they also fall into this list, and not only because of the high sugar content: an excess of magnesium in the morning disrupts the internal balance of the body;
• bacon, sausages and sausages;
• fat meat;
• yoghurts with dyes and flavors;
• canned food;
• smoked meats;
• mayonnaise, ketchup, soy sauce, vinegar;
• pasta;
• carbonated, energy and alcoholic drinks;
• marinades, pickles;
• some diets suggest eating grapefruits for breakfast, while citrus fruits on an empty stomach are a sure way first to heartburn, then to gastritis, and in the future to an ulcer;
• dumplings;
• pies, pancakes, pancakes, donuts and other pastries and muffins;
• fish;
• fresh vegetables - on an empty stomach irritate the gastric mucosa;
• sweets (sweets, cookies, chocolate), sugar;
• spices, seasonings, onion, garlic, pepper;
• cottage cheese - nutritionists advise eating it in the afternoon;
• fast food.

Questionable Products

Nutritionists have mixed opinions about dry breakfasts: cereals, muesli and snacks. Yes, these are very tasty, many people like them, they give a charge of vivacity and a good mood for the whole day. On the other hand, for weight loss, this is not the most suitable option, because they contain too much sugar - those very fast carbohydrates that provide a short-term feeling of satiety. Literally an hour later you want to eat again. If you like muesli, then at least eat them with fruits and low-fat kefir.

The second list is rather relative. To avoid a breakdown, once a week at a small amount can afford any of fast carbohydrates. In the absence of other indulgences, a spoonful of jam or a fresh bun will not make you fatter or derail your weight loss plan.

Top best

We bring to your attention a small TOP. It includes the most useful breakfasts that are suitable for any weight loss program. You can safely use them to make a diet menu.

1. Leads the ranking healthy porridge for breakfast - oatmeal cooked in water, kefir or low-fat milk. You can add a choice of fruits, nuts and honey to it.
2. Buckwheat.
3. Smoothie from fat-free kefir and fruits (with the exception of citrus fruits and bananas).
4. Baked omelet. You can add vegetables (tomatoes, zucchini, sweet peppers), tofu, mushrooms, spinach to it.
5. Fruit salad without bananas and citrus.
6. sandwich from hard cheese and whole grain bread.
7. A handful of nuts.
8. Carrot muffin with raisins.
9. Lavash roll, lettuce, boiled chicken breast and natural yogurt instead of dressing.
10. sandwich from whole grain bread with chicken or turkey.
11. Eggs, hard-boiled or soft-boiled.

Options

If you need sports (men's) or the lowest calorie breakfasts, we offer the following options.

Low calorie:

• eggs with greens;
• quesadilla with scrambled eggs;
• swirl with ricotta;
• tofu with mushrooms;
• oatmeal with berries;
• rice pudding with pistachios;
• carrot cutlets.

Sports:

• protein salad of squid, chicken breast and egg white;
• protein omelet;
• boiled eggs;
• porcini mushroom salad;
• milk shake;
• shrimp with lemon juice;
• whole grain bread with a piece of boiled chicken breast;
• oatmeal or buckwheat with milk.

An athlete's breakfast must be protein and dense. In the period of hard training in the morning you need to drink whey or gainers. The ratio of carbohydrates and proteins depends on the physique. For ectomorphs, it should be about the same. Mesomorphs are recommended breakfasts, consisting of 65% protein and 35% carbohydrates. Endomorphs need to cut back carbohydrate products up to 25%, but at the same time add on proteins.

It is not necessarily addressed only to men. If girls don't just want to get rid of extra pounds, but also to find the most beautiful figure against the backdrop of intense training, they can take advantage of these options.

Menu

Even the most delicious breakfasts, if they are repeated, they will soon get bored and can jeopardize any diet. To prevent this from happening, you need variety in the products and dishes that you prepare for yourself in the morning. An indicative option will help in compiling the menu for each day.

This menu is exemplary, that is, you can change something in it at your discretion. The main thing is to adhere to the principles of a healthy diet.

Recipes

Consider some of the most popular breakfasts with calories. And first of all, these are recipes for cereals, with which nutritionists recommend starting the morning.

Oatmeal with kefir (102 kcal)

Ingredients:

• a glass of oatmeal;
• 500 ml;
• berries, nuts, fruits;
• salt.

Cooking:

1. Pour kefir over oatmeal in the evening.
2. Salt in the morning.
3. Add finely chopped apples, any berries or chopped nuts.

Buckwheat porridge on the water (107 kcal)

Ingredients:

• a glass of buckwheat;
• 500 ml of water;
• salt.

Cooking:

1. Sort the grits, rinse in several waters.
2. Pour cold water, bring to a boil, cook until tender.
3. Salt.

Smoothies (60 kcal)

Ingredients:

• 4 things. fresh strawberries;
• half;
• 100 ml low-fat kefir;
• 30 g of oatmeal;
• some nuts.

Cooking:

1. Peel the apple and core. Cut into cubes.
2. Mix strawberries, apple and oatmeal in a blender. Beat 1 min.
3. Add kefir. Beat for another 1-1.5 minutes.
4. Sprinkle chopped nuts on top.

Omelet with vegetables (130 kcal)

Ingredients:

• 2 eggs;
• a little olive oil;
• 1 sweet pepper;
• 1 small tomato;
• 50 g zucchini;
• 20 g parsley;
• 50 ml low-fat milk;
• salt.

Cooking:

1. Whisk eggs in a bowl, add milk. Beat again until frothy. Salt.
2. On a baking sheet with olive oil pour in the egg mixture.
3. Cut the pepper into strips, zucchini into cubes, tomatoes into circles. Lay out on a baking sheet. Mix everything.
4. Send to preheated oven for 5-7 minutes.
5. Sprinkle chopped parsley on top.

Fruit salad (80 kcal)

Ingredients (50g each):

• apples;
• pears;
• pomegranate;
• avocado;
• grape;
• peaches;
• a pineapple;
• 300 ml natural yoghurt.

Cooking:

1. Rinse the fruits thoroughly, remove the peel and seeds.
2. Chop into small cubes.
3. Mix.
4. Pour in yogurt.
5. Mix.
6. Sprinkle pomegranate seeds on top.

Carrot muffin with raisins (147 kcal)

Ingredients:

• 150 ml of kefir;
• 1 egg;
• 1 medium-sized;
• 1 small apple;
• 20 g raisins;
• a little soda;
• 90 g wheat flour;
• 90 g oatmeal.

Cooking:

1. Peel the apple and remove the seeds.
2. Grate it and carrots on a grater.
3. Extinguish soda with kefir.
4. Add egg, apple and carrot to it.
5. Add both types of flour.
6. Stir in raisins.
7. Knead.
8. Pour into shapes.
9. Bake for 40 minutes in the oven at 180°C.

Poached egg (28 kcal)

Ingredients:

• 2 eggs;
• 500 ml of water;
• 10 ml lemon juice;
• salt.

Cooking:

1. Pour water into a saucepan, boil, add salt, add lemon juice. Turn down the fire.
2. Break the egg into a cup very carefully so as not to spread.
3. Create a water funnel with a spoon, pour the egg into it.
4. Boil 4 min.
5. Get it with a slotted spoon.

Most delicious recipes dietary breakfasts, best options for weight loss dismantled, the TOP of the best made up - now it remains only to make all this theoretical information into practice.

Diet meals for breakfast should be high-calorie - make up about 30% of the total calorie content daily ration, since it is the morning meal that is responsible for saturating the body and starting the metabolism.

However, you need to understand that the calorie content must be correct, that is, it is not 80 g of fat per 100 g of the product eaten. It is extremely important to observe the ratio, and polyunsaturated fats.

The dietary breakfast menu should be thought out in advance so that you protect yourself from wandering around the kitchen and eating some kind of harmfulness.

What breakfast should NOT include

Purchased breakfasts: dry mixes, instant cereals. They have few nutrients, but a lot of sugar;

Fatty meat, sausage, semi-finished products, smoked meats, dumplings - in them great content fat, simple carbohydrates and spices that stimulate the appetite. In addition, these products almost always contain minimum percentage natural ingredients;

Confectionery, except marshmallows and natural desserts. Flour will not do you any good, even if you use it in the morning - this simple carbohydrates and sugar, which will only briefly saturate the body and excite the appetite again;

Purchased juices, carbonated drinks. They have a lot of sugar and few nutrients.

It should also not be thought that high calorie content morning meal means big portion- the meaning is that a healthy dietary breakfast is small in volume, but nutritious in its composition. It should also be tasty, easy to prepare, consist of natural products and contain many vitamins.

Choice of breakfast foods

1. in the morning meals - the most good habit slim girls.

For example: suppose your diet has 1800 kcal (this is optimal rate for you if your life is moderately mobile and you are not on a strict diet).

The calorie content of morning meals should be 360-450 kcal in total. This is the mentioned 20-25% of the daily diet. Let's define the most healthy ingredients for these breakfasts.

2. plain water- the best way to wake up the body.

It contains absolutely no calories and helps to regulate the functions of the stomach. Get in the habit of drinking a glass of water, preferably with lemon juice or honey, 20-30 minutes before breakfast. This will help awaken the appetite and remove some of the toxins from the body that could be deposited after a hearty lunch or working snacks.

3. - hearty and right start busy day.

Buckwheat, oatmeal, corn grits, beans are the main sources of complex carbohydrates, valuable trace elements and vitamins.

Complex carbohydrates are absorbed by the body gradually. This means that you will not have a desire to have a snack after lengthy negotiations, deals, working surroundings, if you include cereals from these products in breakfast. In addition, porridge with milk will provide a significant supply of energy - natural source calcium and natural fats.

4. Vitamin salads and juices - delicious morning elixirs to speed up metabolism.

If you start the day with fruit salad or drink familiar dish favorite fresh - the mechanism of metabolism will work like clockwork. So, extra calories will not linger in your body.

By the way, the tradition to start the day with a glass of freshly squeezed juice is firmly rooted in Europe and America!

In addition, fruit juices and vitamins from our fruits and vegetables are ideally absorbed in the morning. And they help to endure minor daily stresses and maintain health.

5. Grain bread - a dietary alternative to the usual morning buns and croissants.

Whole grain bread provides the body with B vitamins and useful fiber. They are useful for gastrointestinal tract and are much less dangerous for the figure than White bread. At the same time, they are quite appetizing and often contain useful additives!

Note: choose bread with flax seeds, which help to cleanse the intestines and lose weight.

6. Muesli, rye and wheat bran are valuable storehouses of fiber.

And fiber is an energy reserve that you need to perform important and complex tasks. In addition, it normalizes digestion, it is recommended, in particular, for constipation. Muesli with a mixture of different grains, nuts and dried fruits will provide you not only with fiber, but also with complete proteins and vitamins.

Your body is in dire need of fiber when the fruit and vegetable season ends (hence the weakness, melancholy and seasonal ailments in the winter-spring period). Keep this in mind when planning your breakfasts.

7. in breakfast - the key to perfect cleansing of the body.

At the same time, they will be a great addition to the main morning dish or diet dessert. Yogurt with frozen berries, kefir-fruit smoothie... Their options useful application there may be many.

8. Sprouted grains - best base morning energy tonic.

Light salads and smoothies can be supplemented, for example, with sprouts green buckwheat, lentils, peas. Sprouted wheat is famous for its special dietary qualities. It contains B vitamins, calcium, fiber, antioxidants.

9. The right combination products - the basis of healthy breakfasts.

Ideally, the ingredients of morning meals should contain proteins, carbohydrates, vitamins, fruit acids, and trace elements. Moreover, all these components should harmoniously complement each other.

This is important because, for example, an excess different forms protein, as well as a glut of fruit acids, can cause digestive problems. For this reason, fermented milk dressing is mentioned in many recipes for morning dishes from garden fruits. The forbidden tandem is, in particular, scrambled eggs, bacon and cheese (protein-containing treats).

Healthy breakfast ideas for weight loss

What to eat for breakfast to lose weight. Of course, you should like the food with which your morning begins, and it all depends on your taste preferences, the main thing is to adhere to the principles described above.

As an example, some recipes for dietary breakfasts are offered to your attention, which will not only supply your body essential substances and energy, but will also be useful for losing weight due to low content calories.

☀ Porridge boiled in water (it can be buckwheat, oatmeal, millet or barley), natural yogurt and some kind of fruit;

☀ Skim cheese with a couple of spoons of jam or honey;

☀ Omelet from egg whites with mushrooms, herbs and spinach;

☀ A couple of soft-boiled eggs, citrus fruit;

☀ Whole grain toast with jam, natural yogurt;

☀ Smoothies based on natural yogurt or kefir with berries or fruits, with the addition of half a banana;

☀ Boiled chicken wrapped in pita bread, with tomato and lettuce;

☀ Slice of whole grain bread with low-fat cheese, Fresh Juice;

☀ Egg white omelet with frozen vegetables.

The presented recipes for dietary breakfasts indicate that low-calorie foods can be not only healthy, but tasty and nutritious.

Proper breakfast is a guarantee have a good day which you will surely enjoy. The habit of eating in the morning is especially important for a person who wants to get rid of excess weight. After all, a healthy breakfast for weight loss will allow you to eat less food during the day and activates metabolic processes almost immediately after waking up, and most importantly, you will always be full of strength and energy.

Here are a few important rules that must be followed when eating in the morning in order to eat balanced and properly:

Try not to eat sweets in the morning, refuse to take sweets, cookies and other confectionery treats;

Do not try to replace your morning meal with instant sweet porridge, as it will practically not saturate the body with nutrients;

Instead of bread baked from flour premium, give preference to a product with content healthy bran, and instead of butter, eat better a little low-fat cheese;

Try to eat fully in the morning, so that your breakfast includes the optimal content of proteins, fats and carbohydrates, but you should completely refuse to take refined foods and all kinds of semi-finished products.

Of course, breakfast is necessary for our body, the difference is that some individuals have an appetite instantly, and there is a desire to eat immediately after waking up, while others, the desire to eat comes about a couple of hours after sleep.

In order for the appetite to "play out" immediately after waking up, you should try to eat less during the evening meal, in which case the morning meal will be quite expected, and you will be able to have a bite with pleasure and desire.

If you eat fairly well in the morning, then the evening meal itself will be minimal, and this will only lead to positive results. With a light evening meal, the body will not gain extra pounds, as a result of which you will be provided with slim figure and good health.