17 Healthy Breakfast Recipes You Can Make in the Evening

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

1. Plan your menu in advance. Nothing helps save precious time in modern society more than the ability to plan. By thinking through your breakfast meal plan in advance (preferably a week in advance), you can make your meals varied, which means more healthy and tasty.
2. Prepare your kitchen for battle in advance. The preparation time for 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 that you miss so much in the morning.

Nutrition bars with dried fruits

To get more done in the morning or to get a few extra minutes of sleep, take a little over 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 snack.

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Ingredients

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

Preparation

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

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

Breakfast recipes using a magic blender

SOY SHAKE

In a blender, blend 1 cup freshly squeezed orange or pineapple juice, 100 g tofu and 1/2 cup fresh fruit until smooth. After morning exercise, this breakfast is simply great!

YOGURT-CITRUS SHAKE

Mix in a blender 100 g low-fat vanilla yogurt, 1/2 cup fresh fruit, 1/2 cup orange juice, 2 tbsp. l. sprouted wheat and 1/2 cup crushed ice. To make the cocktail sweeter, you can add a little honey or syrup.

MILK AND FRUIT COCKTAIL

In a blender, blend 1 cup of fresh fruits and/or berries cut into small pieces, 2 cups of low-fat milk, 100 g of vanilla pudding and 1 cup of crushed ice. Pour the cocktail into 4 bowls and serve immediately. Carbohydrates, proteins and fiber will perfectly satisfy your hunger and provide you with energy for half a day.

Frittata with mushrooms

If you're used to starting your morning with nutritious scrambled eggs, try replacing them with a delicious frittata. Having prepared an Italian omelet in the evening with any ingredients to your taste, in the morning all you have to do is warm up your breakfast.

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Ingredients

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

Preparation

Fry finely chopped mushrooms and onions in olive oil, add salt and pepper to taste. Beat the eggs with two tablespoons of grated Parmesan and pour the mixture 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.

No extra calories

Making sandwiches

The creation of the sandwich, like any other self-respecting dish, was not without a legend.

It is generally accepted that the English version of sandwiches, where the filling is between two pieces of bread, was invented by John Montagu, a diplomat and gambler. He spent a lot of time playing cards, ate right after them and, in order not to get his hands dirty, covered the fatty ham with a second piece of bread. Montagu bore the title Earl of Sandwich, and the dish was named after him.

In fact, everything was a little different. The Earl of Sandwich really existed, but he was not a gambler. He lived in rather cramped circumstances, was always in need of money and worked very hard: he was a Lord of the Admiralty (Minister of the Navy) and later Foreign Secretary. Workaholism and eternal economy led to the fact that John Montague ate mainly sandwiches. Whether he covered them with a second piece of bread or not is unknown.

Nowadays, the sandwich is no less popular a snack than in Montague's time. It's fast, nutritious, simple, economical. True, many are sure that it is not suitable for those who watch their figure. But these are all prejudices. The sandwich may well be healthy and low-calorie.

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Principles of a proper sandwich

• If the bread is whole grain. And even better, dried in a toaster or in a frying pan without oil, or slightly stale.
• It is better not to take bread with nuts and seeds; although it is tastier, it is higher in calories. But with bran it’s just the same.
• We steam meat and poultry or take it baked without oil and mayonnaise.
• Sauces: yogurt, kefir, mustard, adjika.
• Lots of greens and vegetables - they will fill the stomach, so it will be easier to eat such a sandwich, and the vegetable filling contains very few calories.
• Add spicy greens to the sandwich, they create a rich taste and contain many vitamins and nutrients, thanks to which the body receives the necessary elements

Recipes

Sandwich with tuna or salmon

8 slices of rye bread, 1 can of canned tuna (you can take canned salmon), 1 cucumber, 2 tbsp. spoons of yogurt, ½ teaspoon of wasabi paste, 2 handfuls of arugula, salt and pepper.

Remove the fish from the jar and mash with a fork, adding a little juice. Peel the cucumber and finely chop it or grate it on a coarse grater. Mix cucumber and fish, add some yogurt and wasabi to create a creamy filling.

Dry the bread in the oven or in a dry frying pan, spread the filling on 4 pieces, place arugula on top, cover with the remaining pieces. You can add cucumbers and tomatoes.

Bean sandwich

4 whole grain rolls or 8 slices of bread, 1 can of canned white or red beans, ½ bunch of fresh cilantro, 100 g feta cheese, salt, pepper, olive oil.

Remove the beans from the jar and drain the water, chop the cilantro, mix with the beans and puree in a blender, adding the juice from the beans to obtain a delicate creamy consistency.

Cut the buns and dry them in a dry frying pan or in the oven at low temperature. You can sprinkle with olive oil. Finely chop the cheese. Generously spread one half of each bun with bean paste. Sprinkle with cheese. You can add greens or lettuce leaves. Cover the filling with the other half of the bun and heat the sandwiches in the oven for 2 minutes.

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Pudding with berries

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

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Ingredients

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

Preparation

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

Adviсe

In addition, you need to remember those foods that are considered the best for fitness nutrition. Developing your own menu is not so difficult if you know its basic principles.

When making a list of products that you need to buy in the store, do not forget about useful extras, for example, nuts. Surely you have known about the benefits of walnuts since childhood. And, surprisingly, our parents did not deceive us one bit. The benefits of these walnuts are literally off the charts and if you include them in your diet, it will play a big role both for your figure and for your health.

Nut cookies

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

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Ingredients

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

Preparation

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

Cheerful start

Maybe coffee?

The invigorating drink has many fans, but there are also plenty of critics. Let's try to figure out how to drink coffee so that it does not harm your health.

Know the norm!

You can drink no more than 4 cups of medium-strength coffee without harm to your health. Otherwise, you will have stomach problems. The fact is that the invigorating drink oxidizes all cells of the body, including increasing the acidity of gastric juice. Over time, increased acidity of gastric juice can cause gastritis, enteritis and other diseases of the gastrointestinal tract.

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Bad water, wrong Turk. Popular mistakes when brewing coffee In addition, increased acidity adversely affects the state of the intestinal microflora. And this can lead to weakened immunity.

Only after eating!

At least half an hour should pass between meals and the first cup of coffee. Instantly increasing the acidity of gastric juice, caffeine interferes with the absorption of B vitamins. This means that those who are used to starting the day with a cup of coffee are often characterized by increased irritability, do not tolerate stress well and suffer from insomnia, because B vitamins are necessary for the normal functioning of the nervous system.

Take it with water

This will help replenish the lack of fluid and get rid of the apathy that often replaces vigor after a cup of coffee. The fact is that coffee constricts blood vessels, increasing blood pressure - it is due to this that a feeling of vigor is achieved. In addition, the vasoconstrictor effect leads to increased fluid excretion, so frequent trips to the toilet after visiting a coffee shop are inevitable.

However, this process lasts no more than half an hour, and then the vessels dilate and drowsiness appears.

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Berry parfait

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

Pinme.ru

Ingredients

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

Preparation

Layer berries, yogurt and cereal into a tall glass, maintaining equal proportions. Just a few minutes and your delicious, bright and slightly romantic breakfast is ready.

The importance of morning meals

As already mentioned, it is the first meal that launches the main processes of the body. In addition, breakfast helps to restore strength after sleep - after all, even at night, a certain amount of energy is expended, which goes to maintaining vital functions. Breathing, blood circulation, muscle contraction, brain functioning, organ function and more - all these are processes for which the body needs fuel.

Why else is breakfast so important? The following reasons are given:

• The first step on the path to slimness. Statistics show that the metabolism of people who eat breakfast is 2-5% higher than that of those who regularly skip their first meal. This means that people who prefer a cup of coffee to a full meal can gain up to 2-4 extra pounds per year.
• The first step towards a healthy heart. A healthy, proper breakfast helps reduce the level of “bad” cholesterol and improve the functioning of the cardiovascular system. The result is a reduced risk of blood clots, heart attack and stroke.
• Improved brain function. A nutritious breakfast helps increase concentration, improve memory, and improve reaction. All this is especially important for schoolchildren, students and people whose work is directly related to mental activity.
• Protection from stress. If a person skips one of the meals, the body experiences stress, all its systems go into defense mode. Therefore, the reaction to external stimuli intensifies: any life situation can cause discomfort and apathy.
• Strengthening immunity. A breakfast rich in prebiotics, probiotics and fiber helps improve intestinal microflora, which in turn enhances the body's natural defense reactions. It is better resistant to viruses, infections, and various pathogenic bacteria.
• Improved mood. A delicious breakfast in the morning, a cup of aromatic coffee or tea - all this will not only start the body’s processes, but also provide a boost of vivacity, energy, help you collect your thoughts, and set yourself up for the day.
• The key to beautiful skin. A healthy, complete first meal supplies the body with the necessary nutrients, vitamins, amino acids, which has a positive effect on the appearance: the skin becomes healthy, radiant, and its elasticity increases.

The main thing is that breakfast is balanced, nutritious, healthy, and at the same time light. But how many calories, proteins, fats, carbohydrates should be allocated for breakfast? What are the rules and principles of this morning ritual? Let's take a closer look.

Cheesecakes with apricots in the oven

The good thing about this cheesecake recipe in the oven is that there are several options for serving it in the morning. They can be prepared in advance and served cold for breakfast, or heated in the microwave. You can also knead the dough in the evening, put it in molds or on a baking sheet, and in the morning just put the cheesecakes in the oven. While you are getting ready, a fragrant and airy breakfast will be ready.

Multivarenie.ru

Ingredients

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

Preparation

Mash the cottage cheese, add eggs, sugar and mash. Add flour or semolina in small portions, stirring with a spoon each time. Divide the apricots into four parts. Place parchment paper on a baking sheet and lightly grease with oil. Spoon half of the mixture. Place a slice of apricots on each cheesecake, and the remaining mixture on top. Place in an oven preheated to 180 degrees for 20 minutes.

Expert opinion

So, let's remember:

1. Breakfast is a must.
2. Breakfast should not be some symbolic, microscopic cup of coffee, but a hearty meal that can supply the body with energy, nutritional supplements, vitamins and minerals for 20-30% of the daily value!

Yes, most of us prefer to skip this important health procedure in the morning. There are many reasons, and everyone has their own. But what if you made breakfast a regular habit? Obviously, then there will be no problems with his constancy.

But how can an established and accomplished adult develop such a valuable habit? Proper nutrition skills are professionally taught by specialists from weight loss clinics, psychotherapists, and psychologists.

At first, they often have to remind their patients that losing weight and maintaining a healthy weight is in no way an imbalance, not a restriction, and certainly not a hunger strike; that the main slogan of a well-chosen diet is “eat and you lose weight.” But soon people themselves begin to perceive and understand this truth so deeply that it really becomes a part of them: both their health and their human self.

Salmon toast

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Eating salmon toast in the morning will provide you with a wealth of nutrients - protein, omega-3s, fatty acids and iron. This breakfast is definitely worth including in your diet due to its high sodium content.

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

Fruit Breakfast Recipes

BANANAS WITH NUTS

Cut the bananas into slices and add ground or chopped hazelnuts, season with sweet syrup or “juice” from the jam.

FRUIT SALAD

Personally, this breakfast is not suitable for me. I'll stay hungry. But if you prefer to divide your breakfast into 2 meals, just like the French, then feel free to make a fruit salad. The ingredients are at your discretion.

Liver paste

Yeast-free bread or crispbread and homemade pate. Start your morning with a breakfast rich in iron, calcium and phosphorus.

Forum.prokuhnyu.ru

Ingredients

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

Preparation

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

In fifth place is oatmeal (with poppy seeds, bananas and chocolate)

I thought not to write about this porridge, it has already been described so much, and there are recipes on the site. But recently I was putting together a personalized menu for a vegetarian girl and realized that there was no such recipe on the website yet. In general, this oatmeal is a godsend for those who not only do not eat meat, fish and eggs, but also do not consume dairy products!

KBZHU per 100 g: 96.8/2.7/4.1/12.3 Whole serving - 368 kcal

Ingredients for one person:

• long-cooked oat flakes - 40 g
• poppy seeds - 20 g (can be replaced with any nuts)
• banana - half a large one or 1 small one
• dark chocolate – 10 g
• water - glass
• salt - a pinch

Step-by-step description of preparation:

1. Pour poppy seeds, flakes and salt into the water. Place on the fire, bring to a boil and cook for 7-10 minutes, stirring. If you use nuts instead of poppy seeds, you don’t need to cook them, just let them sit.
2. Cover with a lid and let it sit for a while.
3. Now add chocolate. Stir until the chocolate melts.
4. Add a banana mashed with a fork to the porridge and you can have breakfast!

Baked apple with cinnamon

The benefit of baked apples is that during their preparation, a maximum of nutrients, minerals and vitamins are preserved. First of all, it is potassium and iron.

Cookingmatters.org

Ingredients

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

Preparation

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

Good for your figure

Slender morning

It turns out that in order to stay slim, it is important not only to do morning exercises, but also to have a proper breakfast. Let's figure out which breakfasts will fill you up, but won't lead to weight gain.

Article on the topic Ban on buns and coffee. What not to eat for breakfast

You can't go hungry!

Even if you want to lose weight and are trying to “save” every calorie, you shouldn’t give up breakfast. The absence of a morning meal can cause uncontrollable “eating”, which, as a rule, manifests itself in the evening. This is due to the fact that for the smooth operation of the appetite control system, certain intervals between meals are important, in particular at night - about 10-12 hours. If it increases, the level of the hormone ghrelin in the stomach increases, which provokes a decrease in metabolic rate and increases the feeling of hunger. Therefore, those who ignore breakfast, as a rule, make up for lost time at lunch and before bed, and this will certainly affect their figure. But by starting to eat breakfast and controlling the calorie content of what you eat during the day, you can lose an average of 4–5 kg per month, depending on your initial weight.

Food in balance

For breakfast to benefit your health and figure, your table must contain dishes containing complex carbohydrates, the right fats and proteins. In this case, you will receive the necessary building material for cells, vitamins, energy, and a feeling of satiety.

In addition, breakfast is a good reason to treat yourself to a bar of chocolate or other high-calorie treat. This is due to the fact that in the morning the pancreas works at full strength, and after four o’clock in the afternoon its activity begins to decrease. So sweets eaten in the evening will go straight to fat reserves. However, you should not think that you can eat as much high-calorie food as you like for breakfast. Your favorite sweets should account for no more than 120–150 kcal.

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Porridge or muesli?

Porridge will fill you up perfectly in the morning and will not lead to excess weight gain, but only if it is cooked correctly. To prepare healthy porridge, you will need cereal, water, some nuts or seeds, which are added when the porridge is already in the plate, and, of course, time. The fact is that instant cereals are instantly absorbed by the body and lead to a sharp jump in blood sugar levels. In response to this, the body produces insulin. And high levels of this hormone can cause many health problems, including excess weight, atherosclerosis, and diabetes.

As for muesli, they also cannot be definitely called healthy.

On the one hand, the basis of muesli is whole grain flakes, which are a source of healthy carbohydrates. On the other hand, muesli often contains high-calorie additives. These include refined sugar and other sweeteners. Fast carbohydrates contained in sugar can lead to impaired carbohydrate metabolism, and in the long term – to excess weight.

Interesting

The main ally of a sound sleep is a proper breakfast. It restores the appetite control system and prevents evening gluttons - after all, you are unlikely to be able to fall asleep on a full stomach! Breakfast should simultaneously include proteins (meat, poultry, fish, eggs), carbohydrates and fiber (whole grain cereals, vegetables, fruits, as well as healthy fats (olive oil, nuts).

Healthy Breakfast Dishes

• Omelette . Complete it with a salad of fresh vegetables dressed with olive oil.
• Porridge . But only the real one, not the “fast” one. And no more than 150 g if you are overweight.
• Sandwich . With boiled chicken breast, fish or vegetables.
• Low-fat cottage cheese . With herbs and nuts.
• A piece of chocolate, marmalade or marshmallow . But only a little and only as an addition to the main dish.

Polenta with orange

This low-carb dish is rich in vitamins A and C, making it an excellent source of keratin, lutein and zeaxanthin. Polenta is often served cold, which means it can be prepared the night before.

fooditlove.com

Ingredients

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

Preparation

Mix polenta, cane sugar, eggs, butter and half a vanilla bean until smooth. Fill the buttered pan ⅔ full with dough and bake for an hour.

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

Place caramelized oranges and ginger on the cooled cake and decorate with Anglaise cream.

The main principles of proper nutrition

Losing weight by following the rules of a balanced diet is easy. The main thing here is to take into account the calorie needs of the human body, as well as daily physical activity. Among the main principles of proper nutrition are the following:

• High-calorie, fried and fatty foods should be replaced with healthy foods;
• It is important to exclude snacks that were taken on the go;
• The calorie content of food consumed must fully correspond to the body’s energy expenditure;
• It is necessary to ensure that the chemical composition of products satisfies the basic needs of the body;
• It is important to follow a diet. You need to eat food in small portions, at certain time intervals.

If you follow these recommendations, you will be able to lose weight by about 2 kg per month.

Hard boiled eggs

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Finally, the simplest, but no less healthy dish. Boil a few eggs and leave them 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 no excuses left to skip an important morning meal. Having prepared any of the proposed breakfast options in the evening, all you have to do is brew a good cup of coffee or brew tea in the morning.

Rules for a healthy breakfast

According to nutritionists, during breakfast women should receive 2/3 of carbohydrates per day, 1/5 of fat and 1/3 of protein.

1. It is better to choose slow carbohydrates, found in cereals, any vegetables, fruits and dairy products.

2. You can’t do without fiber, which creates a feeling of a full stomach. It is very useful for the digestive system. A sufficient amount of fiber is found in fruits and vegetables, oatmeal and bran bread.

3. Protein foods can dull the feeling of hunger for a long time. The best sources are eggs, fish, mushrooms, meat, legumes and nuts. Any of the listed products can be included in a healthy breakfast.

4. If we talk about fats, they should be unsaturated. Such fats are found in avocados, various vegetable oils and almonds.

Try to eat a variety of foods for breakfast, no matter how great the temptation is to steam porridge from a bag, alternate it with sandwiches, muesli, eggs, fish and other foods. Needless to say, although a cup of coffee will charge you with energy, such a breakfast is still not acceptable without a supplement.