My top 10 simple pp-breakfasts for delicious weight loss: recipes with calorie content

I suggest we talk about my favorite breakfasts for weight loss - the recipes are all simple, the taste is excellent. First I wanted to write an article about the top 3 pp breakfasts, then in the process of writing I got to the top 5, and in the end I ended up with the top 10 - there were so many simple and tasty ideas that I couldn’t discard a single one.

In general, I noticed that my healthy diet has become much more varied due to pp-breakfasts. Why is that? I think experienced weight loss experts know that in the morning you can afford almost anything , even if you’re losing weight. But I won’t repeat what has already been written about proper breakfasts, I’ll move on to recipes.

I warn you, all my favorite breakfast recipes are not for those who like to fuss around the stove. They are lazy, simple, tasty and nutritious. You don’t need to spend a lot of time and body movements preparing them, but the result is a bomb!

Breakfast No. 1: His Majesty Oatmeal

The top option for the first meal is oatmeal. The site already has a classic recipe for oatmeal pancakes for breakfast, in the same collection I will share a slightly modified one. It is more tender and lush. But it’s just as versatile – you can put any filling! Even avocado with red fish, or banana with chocolate.

Attention! I give the calorie content of the pancake without the filling!

Nutritional value per 100 g:

1. Calories: 163
2. Proteins: 8,8
3. Fats 6,1
4. Carbohydrates: 18,1

Ingredients:

• 40 g oat flour
• 1 egg
• low-fat kefir - 4 tbsp.
• baking powder - ⅓ tsp.
• salt - a pinch
• sweetener to taste if you are planning a sweet filling.

How to cook:

1. We simply put all products without baking powder into a blender and beat. Let it sit for 15 minutes.
2. Then add baking powder, mix and pour into a heated frying pan with a non-stick coating. If you don't have one, take a regular one. You can grease it a little with oil.
3. Cook over medium heat, covering with a lid. Turn over to the other side, cook for another 2 minutes, add the filling and serve. If the filling contains cheese, then cover with a lid for a minute or two so that it melts appetizingly.

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.

goudamonster.com

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).

PP breakfast No. 2: no less tasty riceblin

Stuffed rice pancake is the “younger brother” of oatmeal pancake. Rice can be prepared in the same way as oatmeal, but in this article I will give my favorite option - sweet banana. There was a period when this riceblin was my breakfast for almost a week, it was so delicious!

KBZHU per 100 g: 130.2/7.6/3.6/20.2 Whole serving - 364 kcal

What you need for 1 serving (one serving contains 365 kcal):

• 1 large banana
• 1 egg
• 2 tbsp. l with a heap of rice flour
• 2 tbsp. milk
• 50 g cottage cheese
• sakhzam (I have Fitparad No. 7) - 2 measuring spoons
• salt - a pinch
• baking powder - ⅓ tsp.

Step-by-step preparation:

1. Beat half a banana, egg, milk, flour, salt, sahzam in a blender. The dough should rest for 15 minutes.
2. Next, add baking powder, mix and pour everything into the pan. The smell will be amazing if you grease the pan with a small piece of coconut oil!
3. Fry the pancake covered over medium heat for 3-4 minutes, turn over and cook for another couple of minutes.
4. Place on a plate and cut the remaining half of the banana into slices. You can top it with some pp sauce. In my photo I have a custard made from baked milk.
5. Let's make tea or coffee and have breakfast!

Recipe for the laziest without cooking

If mornings are always hard for you, then prepare porridge in the evening. Moreover, it’s not difficult to do this at all - you don’t even need to cook anything!

You will need:

• glass of water (or mixture with milk)
• 3 tbsp. dry oatmeal
• salt, stevia - to taste

It's simple:

1. Boil the liquid (you can even use it in the microwave).
2. In a deep bowl, mix the flakes with salt and sweetener. You can add some dried fruits and nuts.
3. Pour boiling water, stir, cover with a lid or a flat plate.
4. In the morning the porridge is ready! This one even contains more useful substances.

Final advice from experienced pp specialists

Instead of liquid, try taking dried fruit compote or even any juice - it doesn’t even turn out to be porridge, but some kind of fruit dessert.

In general, don’t be afraid to get creative - lemon zest, turmeric, flax seeds, almond flakes, dried or dried berries, coconut flakes or coconut milk - all this will give new tastes.

By the way, there is debate about the dangers of oatmeal. There is even a widespread belief that eating it every day is dangerous, since the flakes contain a substance that flushes calcium from the body. I think this is exaggerated (some people like to instill fear), and no one has canceled high-quality vitamins. At least I haven’t met a single oatmeal lover with bone and joint health problems.

My dietary breakfast No. 3: PP-lavash roll for breakfast

Thin Armenian pita breads are quite suitable for pp-breakfasts, although it is better to bake them yourself from whole grain flour. They wrap everything in pita bread - from fruits and berries to meat with salad. But I won’t describe pp-shawarma; there are already options for preparing it on the website. I will share with you a dietary recipe for those with a sweet tooth - sweet berry and curd.

KBZHU per 100 g: 133/8/1.7/20.9 Whole serving - 256 kcal

Ingredients (1 serving):

• thin Armenian lavash - 80 g
• cottage cheese - 60 g
• blueberries or any other berries - a small handful
• Fitparad No. 7 or any other sakhzam to taste
• oil (coconut oil is tastier, but you can use any oil) - 5 g

How to do:

1. Cut the pita bread into 2-3 rectangles.
2. Spread the cottage cheese and berries over a third of the surface of the lavash. Sprinkle with sakhzam and roll up.
3. Fry in a frying pan greased with oil on both sides.

Breakfast option No. 4: milk porridge with dried fruits

Milk porridge is a great start to the day, not only for kids in kindergarten; proper nutrition is very good for such food in the morning. If the porridge is not flavored with a kilogram of butter and sugar, then it has a lot of benefits! Slow carbohydrates that fill you up for a long time, protein that our muscles need after a night out, and great taste if prepared correctly. There are thousands of porridge recipes, but I’ll tell you how to quickly and easily cook milk couscous. The secret is the microwave.

KBJU per 100 g: 91.1/3/2/15.3 Whole serving - 282.4 kcal

Ingredients for 1 serving:

• 150 ml milk
• 100 ml water
• 40 g couscous
• a pinch of salt
• 20 g raisins
• sahzam - optional, sweet or without it

How to do:

1. In a microwave-safe deep dish, mix all the products and set for 3 minutes at the highest power. Stop a couple of times to stir.
2. Then we turn it on for another minute, but make sure that the milk does not “run away”. Mix again at the end, cover with some saucer and let it brew for 7-10 minutes. You can make coffee at this time. Ready!

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.

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!

Accordingly, you have 2 options to choose from:

1. you increase your physical activity without changing your eating behavior or
2. reduce the number of calories consumed without increasing physical activity.

You probably know how to increase the load without me. Sign up for some kind of sport or walk more often. For example, to a supermarket. And not the one that is closer, but the one that is further away.

Well, I’ll try to show you from my own experience how to reduce the number of calories with simple and quick breakfasts.

After morning workout

First, cut carbs

When I analyzed my diet, I was horrified that it consists of almost nothing but carbohydrates and fats. For breakfast I always had oatmeal with milk. And in 100 gr. oatmeal, by the way, is no less than 375 kcal! So that you understand, I spend 375 calories in approximately 1 hour of cardio training (bike, treadmill or elliptical).

Greek Yogurt with Chia, Oatmeal and Flax

For lunch, I used to traditionally have croutons with cream cheese, and these are also practically nothing but carbohydrates and fats. For dinner, as a rule, I ate legumes or some kind of vegetable dishes (I don’t eat meat or fish). Plus some snacks with fruits, nuts and dried fruits. In general, a nightmare! I realized that even during a 2-hour workout, I was not able to spend all this storehouse of accumulated calories.

Secondly, replace carbohydrates with protein

After this discovery, I decided to replace carbohydrates as much as possible with protein, which was extremely low in my diet. Plus, protein keeps you fuller much longer than carbohydrates and fats.

Since then, I rarely have a breakfast without cottage cheese, yogurt or eggs. Now I almost never eat oatmeal, which I once loved. And I absolutely don’t want her. I try to get my main carbohydrates and fiber from fruits and vegetables.

Omelette in the oven with mixed vegetables and feta

I will note that I don’t count calories , I don’t know how to do it, and in general I think that this is a thankless task. I just empirically figured out what my daily diet should be approximately in order to lose weight or maintain a stable weight. In other words, to consume no more energy than I expend. For example, on a workout day I can eat more than on a day when I don’t get up from the computer at all.

In general, I can talk about losing weight for a long time and tediously, but let me still show you my list of PP breakfasts.

Breakfast No. 6: toast and sandwiches

It is generally accepted that sandwiches are definitely not a great breakfast. But anyone who has been into proper nutrition for a long time knows that there are not only proper sandwiches, there are even diet burgers! My favorite option for a morning meal is with red salted fish. This can be toast on bread or sandwiches with whole grain bread. Equally tasty, satisfying and quite delicious!

KBZHU per 100 g: 205.4/10.4/11.1/16.7 Whole serving - 390 kcal

Products for one:

• healthy bread - 80 g or grain bread 3-4 pcs.
• salted red fish (fillet) – 60
• avocado - 50 g or 15 g butter

I won’t even describe the preparation, it’s so simple - bread, butter (avocado) and fish. To all this, tea/coffee without sugar and you're done!

Delicious pp-breakfast No. 7: protein salad with avocado

Avocado is not only suitable for toasts and sandwiches; salads with avocado are no less tasty. Try making yourself a light avocado salad with cottage cheese and tuna in the morning. In general, 99% of my breakfasts are a combination of carbohydrates, proteins and a little fat. But sometimes I want a protein breakfast, so I make this salad. Of the entire selection, this is the lowest calorie option!

KBZHU per 100 g: 78.6/8.9/3.6/2.9 Whole serving - 251.5 kcal

What you need for 1 serving:

• avocado – 40 g
• canned tuna without oil - 80 g
• salad - 50 g
• cottage cheese - 40 g
• cucumber - one medium
• onion - a quarter of red salad
• olives - 5-6 pcs.
• salt - to taste
• lemon, basil, ground pepper - optional.

How to do:

1. The onion (already chopped) must be marinated in lemon juice or doused with boiling water, and then we proceed to “assembling” the salad.
2. Tear lettuce leaves onto a plate and chop avocado and cucumber
3. Add tuna (mash with a fork), olives, onions and cottage cheese.
4. Pour juice from a jar of tuna over everything, add a little lemon, salt, and basil on top. You can enjoy it!

Effectiveness for weight loss

Chicken eggs are indispensable in the diet of a person who wants to be slim, because:

• They make a big contribution to the feeling of fullness and help avoid irrational snacking, and this is important when losing weight.
• Chicken eggs have a low calorie content, 157 kcal per 100 grams - that’s about two pieces.
• You don't have to eat them whole - boil an egg, separate the whites from the yolks, reserving the latter for sauce or salad, and add a source of pure protein to your dinner. In this way, you can control the consumption of such an important macronutrient as protein and eat your daily requirement without any problems.

Experiment! Add quail eggs to your diet along with chicken eggs. Quail eggs are rich in nutrients and will be appropriate in the diet as a variety.

One chicken egg contains 6.5 grams of protein and 5 grams of fat. And quail contains one gram of protein and fat, respectively, one chicken egg is equivalent to five quail eggs. The calorie content of both types is almost identical.

Option No. 8: pp-omelet with vegetables

In general, any pp-omelet is quite suitable for a morning meal - even Japanese, even steamed protein, even the famous poulard. There are a lot of them on the site, but there is no classic one with milk. Now will be!

KBZHU per 100 g: 132.2/7.9/10.2/2.5 Whole serving - 304 kcal

Products for 1 serving:

• 2 eggs
• 100 ml milk
• butter - 10 g
• salt - a pinch

Let's prepare it like this:

1. Beat eggs, salt and milk with a fork.
2. Heat the frying pan, lay it out and let the butter melt, pour in the omelette mixture.
3. Cook uncovered over medium heat until set. For the omelette - 200 g of vegetables.

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.

Healthy breakfast idea No. 9: egg dishes

Not just omelettes - you can make a lot of wonderful things out of eggs for a diet breakfast. On the website, egg recipes for breakfasts for losing weight are very popular. The easiest way to make eggs for breakfast is to hard boil them. In the morning, 2-3 eggs with a salad or unsweetened oatmeal is quite suitable. Or you can grate it and wrap it in pita bread together with the cheese, heat it in the microwave - you’ll get an excellent lazy pp-shawarma. Plain scrambled eggs are also good, especially if you make them with a handful of vegetables or mushrooms. But now I’ll teach you how to make such beautiful sandwiches with poached eggs.

KBJU per 100 g: 207/11.3/11.5/15.2

The entire serving is 269.5 kcal (1 sandwich, as in the photo. Contains bread, avocado, egg and Parmesan)

In general, poached eggs are a real trend! even such a thing as food porn - when ordinary food is made so appetizing that you really want it. So in food porn, eggs with a runny yolk are the main “actors”.

The method for preparing such eggs can be written in words, but I will give you a video with detailed instructions - it will be clearer. Here is the video recipe:

Hard boiled eggs

Huffingtonpost.com
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.