The best PP breakfasts ★ recipes with calorie content and nutritional value

Breakfast, lunch and dinner, as well as snacks, are an essential part of any diet or proper nutrition. The very first meal is the key to not only losing excess weight, but also your health!

Why is breakfast so important? In fact, everything is very simple. During sleep, your body is without any energy supply. For 8 hours, and sometimes for a longer period, you are without food. During this time, blood sugar levels drop, and in order to replenish glycogen reserves, you must have breakfast. Blood sugar levels are normalized and, importantly, metabolic processes will start. At the same time, your emotional state will improve, you will feel a charge of vivacity and energy, it will be easier for you to concentrate and solve assigned tasks. A nice bonus is that you will definitely burn all the calories that you ate at this meal during the day.

What is better to eat for breakfast with proper nutrition?

It is naive to believe that absolutely any breakfast is correct and healthy. Very often, those losing weight try to eat as many harmful and forbidden foods as possible at the first meal, so that later during the day they can adhere to dietary nutrition. If this is just cheating and you rarely resort to such nutrition, then this is quite acceptable. You can eat fast food, sweets, and baked goods for breakfast, and then strictly control the next meals. But it is absolutely impossible to do this on an ongoing basis. PP breakfast is a balanced and properly selected meal that should provide you with the necessary energy and start your metabolism. To make this meal correct and healthy, you should adhere to the following principles:

• try to avoid fast carbohydrates. The main purpose of breakfast is to give the body the necessary boost of energy. Fast carbohydrates provide only fleeting satiety. So, if you had cake for breakfast, then be sure that after 1 hour you will feel hungry again. To avoid this, it is better to give up fast carbohydrates, which are found in sweets and baked goods.
• give up fatty foods. A hearty breakfast by no means means a fatty breakfast. After eating such food, it will be very difficult for your body to digest the food, and you will feel not only heaviness in your stomach, but also fatigue. In addition, you will definitely feel sleepy, which is not at all the best start to the day.

What to eat for breakfast with proper nutrition to lose weight? This list is much longer than you might think. Judge for yourself:

• whole grain products. Flour lovers don’t have to worry, because there’s no need to give up baked goods, toast and sandwiches. The main thing is to include whole grains in your diet, rich in fiber, which will help cleanse your body of waste and toxins. This includes whole grain bread and baked goods based on any whole grain flour (you can always have a whole grain croissant for breakfast). Is it possible to have pasta for breakfast with PP? Yes, if these are products made from durum wheat.
• Porridge. An important component of breakfast for weight loss is porridge. You can safely include buckwheat, oatmeal, wheat, barley, and brown rice in your diet. True, with oatmeal, not everything is as simple as many people think. The thing is that oatmeal, which we most often include in our morning diet, has gone through too much processing and has lost its nutrients and fiber. This is why very often after eating oatmeal, many people begin to feel hungry within an hour. If you are going to include oatmeal in your morning diet, then you should pay attention to oats, rolled oats or wholemeal oatmeal. These foods contain more fiber.
• protein. If you engage in physical activity in the morning, be sure to include protein in your diet. Low-fat cottage cheese, low-fat cheese, milk, kefir, natural yogurt, eggs. As for meat, you can eat beef, chicken, turkey, veal; in general, we give preference to lean meats. The same goes for fish. These products give you a great feeling of satiety and supply your muscles with the necessary amount of protein.
• vegetables. The ideal addition to a protein-packed breakfast is vegetables. It is better to give preference to green vegetables; they contain the fewest calories, but at the same time they are very rich in fiber.
• Fruits and berries. This is a great way to diversify your diet. Add them to ready-made cereals, yoghurts, and decorate your curd desserts with them. A great option is to use fruit to make sandwiches. From fruits, choose those that are rich in fiber - apples, oranges, peaches, apricots.
• Natural sweeteners. If you really want something sweet, then give preference to natural sweeteners. Honey is ideal.

What foods are considered healthy nutrition?

What not to eat for breakfast

There are a lot of familiar “morning” foods that actually do more harm to the body than good. Moreover, many of them are considered “healthy”, dietary and useful, although in fact they are not. Breakfasts for weight loss should not include the following products:

• Freshly squeezed juices and smoothies.
  There's nothing wrong with smoothies and juices themselves—they're rich in vitamins and antioxidants, taste good, and are easy to drink on the go. However, they contain a lot of natural sugar - fructose, so if you eat them on an empty stomach, they will cause a sharp rise in blood glucose levels and the release of insulin to process this glucose. All this will soon cause even greater hunger, and in the long term may even lead to diabetes.
• Ready breakfasts.
  Corn flakes, muesli and other dry mixes only seem like a healthy alternative to sandwiches. In fact, such mixtures are quite high in calories and often contain a lot of added sugar, which is certainly not a dietary product. Therefore, you should not easily believe the “fitness” or “weight loss” labels on the packaging - most often this is just another marketing ploy.
• Instant porridge.
  Unlike porridges, which require full cooking, quick porridges are made from very thin cereal flakes that have already been cooked or steamed. Such cereals contain several times less fiber and nutrients, but they contain a lot of flavorings, added sugar and other substances of little use.
• Sausages and other industrially processed meats.
  Store-bought sausages contain a lot of salt, dyes, flavors and unhealthy fats, so it is better not to include them in breakfasts for weight loss. Such products can be replaced with boiled or baked chicken fillet with spices and aromatic herbs - it will perfectly complement a sandwich or omelet, provide you with the necessary protein and at the same time be the most beneficial for your body.

Second breakfast at the checkpoint

To ensure that the first breakfast is not too dense, and also to ensure that you have enough strength and energy to hold out until lunch, you can also have a second breakfast. This meal generally resembles a regular snack, between two main meals. So what can you eat at this meal:

• a glass of natural yogurt
• a few spoons of cottage cheese
• a couple of fruits
• a couple of vegetables
• boiled egg
• handful of dried fruits
• whole grain toast with avocado

Is it possible to do without eating in the morning?

Skipping breakfast is one of the most common mistakes made by people who decide to adjust their body weight in the direction of reducing it. In the morning after sleep, the body experiences a lack of moisture and suffers from the accumulation of toxins and free radicals. Under such conditions, metabolism slows down and blood sugar levels drop. Breakfast helps quickly eliminate these problems.

People who ignore their morning meal experience the following problems:

• increased risk of developing type 2 diabetes mellitus;
• hypoglycemia, which causes a loss of strength and irritability;
• “hungry” pain in the stomach;
• overeating in the afternoon (especially pronounced in the evening);
• slow metabolism, which makes losing weight a challenge.

You can't skip breakfast because it's bad for your health.

PP egg breakfasts

Eggs are an ideal and delicious breakfast. They are very filling and you can cook a lot of different options with them.

PP scrambled eggs for breakfast in a frying pan

For this dish you will need the following ingredients:

• 20 grams of spinach. Wash the leaves, dry them and chop them finely.
• 50 grams of green beans. You can use frozen beans; they wonderfully retain all their beneficial properties.
• 1 tomato. Wash and cut into cubes
• 2 eggs.
• Salt and pepper to taste.

This dish is best prepared in a non-stick frying pan. Place the tomato pieces in the pan and fry them a little, then add the spinach and green beans. Cook over low heat until the vegetables are soft. Then break the eggs, add salt and pepper.

How to switch to proper nutrition

PP breakfast of pita bread and eggs

Another simple and convenient breakfast recipe can be prepared using lavash. This breakfast can be taken with you if you don’t have time to have breakfast at home.

• Armenian lavash
• a little low-fat cottage cheese.
• 3 eggs. We will use only 1 yolk and 3 whites. Whisk everything, salt, pepper and cook in a non-stick frying pan.
• Any greens. Wash and dry.
• Salt and pepper to taste.

Spread a thin layer of curd cheese on a sheet of lavash, put an omelette on top, sprinkle with herbs and roll into a roll.

PP breakfast with boiled eggs

If you are tired of eating just boiled eggs for breakfast, you can try this healthy sandwich. You will need:

• whole grain bread + half an avocado + boiled egg + tomatoes + greens.

In a blender, beat the avocado with the egg, salt and pepper. Spread our healthy pate on a piece of whole grain bread, put tomato slices on top and sprinkle with herbs.

Diet omelette for breakfast in a slow cooker

Cottage cheese recipes for breakfast pp

Cottage cheese dishes for breakfast are good because absolutely all family members can eat them, and some dishes can be prepared for several days, thus saving you from morning hassle.

PP cottage cheese casserole

• 250 grams of cottage cheese. Of course, we choose low-fat cottage cheese, the main thing is that it is not sour.
• 2 tablespoons of kefir. You can take low-fat kefir.
• 2 eggs.
• A handful of raisins and dried apricots. Wash the dried fruits, dry them, and cut them into pieces if necessary.

Mix absolutely all the ingredients in a separate container and place in the oven for 30 minutes. The finished casserole can be topped with natural yogurt or honey.

Curd PP casserole with rice flour

PP cheesecakes

Here is another unusual and simple cottage cheese recipe. You will need:

• 400 grams of low-fat cottage cheese. It is best to use cottage cheese from a briquette, as we need a uniform consistency.
• 5 tablespoons of flour. You can use rice flour, then the cheesecakes will be airy.
• 2 eggs.
• Any sweetener of your choice. You can use stevia or fitparad.
• Vanillin
• Coconut flakes.

Mix all ingredients except coconut flakes in a separate container. We form balls from the resulting curd mass and roll each one in coconut flakes. Place in the oven for 25 minutes, temperature 180 degrees.

Fish

A source of animal protein that is quickly processed in the gastrointestinal tract. A complete set of amino acids is necessary for the normal course of redox processes and the construction of muscle tissue. When losing weight, not only adipose tissue is destroyed. The muscles are the first to suffer. Only animal protein in the diet can preserve and restore them.

The fish also contains a unique complex of omega fatty acids, vitamins E and D, phosphorus, iodine, chromium, and zinc. These substances support general metabolism, protect blood vessels from cholesterol, slow down aging, and prevent thyroid dysfunction. The fattier the fish variety, the healthier it is. Therefore, it is necessary to eat salmon, salmon, herring, and mackerel. To minimize the risk of gaining weight, you can eat it little by little: a serving of 50 g once a day is enough.

Lenten species: pike perch, tuna, cod, pollock, horse mackerel can be eaten in larger quantities: up to 250 g per serving. Especially for those who don't like meat.

PP recipes with avocado breakfast

If you want to diversify your morning diet, be sure to add avocado. You can prepare a lot of healthy and tasty recipes with this fruit.

Oatmeal with avocado

An unusual combination, but you will simply fall in love with this dish. You will need:

• 70 grams of whole grain oat flakes. Fill them with hot water and wait until they are completely swollen.
• 1 teaspoon vegetable oil. It is best to use olive oil.
• half a ripe avocado. Cut into thin slices.
• 15 grams of any cheese. You can use Parmesan.
• Salt and pepper.

Add butter, cheese, salt and pepper to the steamed oatmeal, serve with avocado.

Eggs with avocado

To prepare a delicious and healthy breakfast, you only need 10 minutes! Baked avocado in the oven will perfectly lift your spirits and delight you with its unusual taste.

You will need:

• 1 avocado. Cut into two parts and remove the pit. Salt and pepper each half. We do not remove the peel.
• 2 eggs. If breakfast is for one, then you only need 1 egg.
• A slice of ham.
• Greens for decoration.

So, put a slice of ham in half an avocado and break an egg on top. Salt, pepper and bake in the oven for about 10 minutes. Can be served with whole grain bread and herbs.

PP bread in the microwave

The healthiest cereal

Calorie content

Another rule for healthy weight loss is proper distribution of calories throughout the day. Nutritionists recommend setting aside about 20-30% of the daily requirement for breakfast.

A proper breakfast should include the following components:

• complex carbohydrates: buckwheat, wheat, oatmeal, brown rice, fruits, berries;
• proteins: eggs, dietary meats, ham from them, low-fat dairy products, yoghurts without sugar and additives;
• fats: avocado, nuts and seeds, vegetable oil, flaxseed or olive;
• fiber: vegetables, lettuce, greens.

For breakfast, the “plate rule” is also relevant: half of the dish should be fiber, the rest evenly distributed between complex carbohydrates, proteins and fats. Among cereals, it is better to give preference to whole grains. They contain a large amount of useful substances, while providing a feeling of satiety.

PP porridge for breakfast

A consistently excellent breakfast option is porridge. One of the easiest and healthiest options is lazy oatmeal in a jar. There is no need to cook this porridge, which makes your morning even easier. But you will have to prepare such a breakfast in the evening, but it will only take a couple of minutes. You will need these ingredients:

• 1 glass of low-fat kefir or natural yogurt.
• 5-6 tablespoons of whole grain oatmeal.
• 1 banana. Cut into circles.
• half an apple. Cut into cubes.
• Any seeds or nuts.

Take a regular jar or plastic container and lay out the ingredients in layers. Fill each layer with kefir or natural yogurt: oatmeal layer + kefir + banana layer + kefir + oatmeal layer + kefir + apple layer + kefir + seeds. Leave it in the refrigerator overnight. In the morning, you can add a little honey or other natural sweetener to the porridge.

Breakfast at PP - quick recipe options

• fruit salad with natural yogurt and seeds. A simple and quick vitamin salad. Slice the fruit, add yogurt, add any seeds and get a quick breakfast.
• fruit with nut butter and seeds. Slice apples or pears, spread nut butter on top and sprinkle with seeds.
• quick omelette in the microwave. Beat two eggs, add a little milk, pieces of tomatoes and herbs. pour into a deep-bottomed plate and place in the microwave.
• buckwheat with kefir. It won't take you a minute to prepare this dish in the morning. In the evening, pour kefir over the buckwheat and leave it in the refrigerator overnight.
• cottage cheese with fruit in the microwave. Take a pack of cottage cheese (200 grams) and 1 egg, mix everything and add a banana and an apple (cut into cubes). Place in the microwave for 3-4 minutes.

PP recipe for oatmeal pancakes for breakfast

Options for breakfasts for weight loss

If you're on a strict diet, we offer two fiber-rich breakfast recipes that will help you lose weight faster.

Oatmeal with fiber

You will need:

• 40 grams of whole grain oat flakes.
• 20 grams of any frozen berries.
• 4 grams of fiber.
• 30 grams of kefir. It can be safely replaced with natural yogurt.

Pour hot water over the flakes and berries and leave for 5 minutes. Drain off excess water, add fiber and season with kefir.

Fiber omelette

Another breakfast for weight loss, which we will cook in the microwave.

• 2 eggs.
• 50 grams of low-fat milk.
• 10 grams of fiber.

Mix all ingredients and microwave for 5-6 minutes.

Is the menu different for men and women?

When choosing low-calorie recipes with calories indicated, you need to take into account the gender of the person losing weight. A man's breakfast will be higher in calories than a woman's breakfast. Representatives of the stronger sex are also recommended to eat protein foods for breakfast, which are necessary for the growth of muscle mass. The diet should also contain foods containing cholesterol, as it is necessary for the production of testosterone, a sex hormone.

It is better for women to give preference to foods containing complex carbohydrates, fiber and vegetable protein. Unsaturated fats are also necessary, which are responsible for maintaining normal hormonal levels.

PP toast for breakfast

One of the simplest and most delicious breakfasts for every day is toast. But since we adhere to proper nutrition, our toast will be correct. It is best to make toast from whole grain breads. Here are the best breakfast ideas with toast:

• toast with peanut butter. Spread the toast with paste, place banana slices on top and sprinkle with flax seeds.
• toast with low-fat cottage cheese. Mix low-fat cottage cheese with any berries and natural sweetener in a blender and spread on toast.
• toast with cottage cheese and fruit. Take any low-fat curd cheese, spread it on bread, and place pieces of fruit on top.
• toast with avocado and poached egg. Mash the avocado pulp with a fork, add salt and pepper. Spread on toast and place a poached egg on top.
• toast with red fish. Spread the toast with low-fat cream cheese and place pieces of lightly salted red fish on top.

Homemade Peanut Butter

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.

Protein pp breakfast

Typically, athletes resort to this breakfast if they have a workout ahead of them in the morning. The simplest and fastest option for breakfast is a protein omelet with various additives. We present the best breakfast ideas with eggs:

• protein omelet with buckwheat. You will need 3 tablespoons of boiled buckwheat and 4 egg whites. Mix everything and place in a non-stick frying pan.
• protein omelet with cottage cheese. You will need 3 proteins, 100 grams of low-fat cottage cheese, a couple of tablespoons of low-fat milk and spices. It is best to blend all ingredients in a blender. It is best to bake this protein breakfast in a slow cooker.
• protein omelet with beans. You will need 4 proteins, a couple of spoons of milk, 100 grams of canned beans, spices. Beat the egg whites with milk and spices and cook in a non-stick frying pan. Place the beans on the finished omelette.

Crispbread with tuna protein paste and fresh vegetable salad

All kinds of crispy cereal breads are an excellent basis for breakfasts and snacks.

To make the paste you will need: 100 g canned tuna, 2 tbsp. spoons of natural yogurt, 1 teaspoon of Dijon mustard, hot pepper to taste.

Grind the tuna in its own juice in a blender (you can just use a fork). Add yogurt, mustard and hot pepper. Grind everything to a paste.

Spread this paste on bread (3-5 pieces).

Complete your breakfast with a fresh vegetable salad.

PP breakfast with banana

If you love sweets, then banana breakfasts are what you need. This fruit can easily replace sweets, so it is very convenient to use it when preparing healthy meals.

17 recipes for PP cheesecakes

Banana cheesecakes

For this recipe you only need two ingredients:

• 1 ripe banana. You can mash it with a fork until smooth.
• 150 grams of low-fat cottage cheese.

Mix these two ingredients and place on a baking sheet, previously covered with parchment. You will get several small cheesecakes. Place in the oven, preheated to 180 degrees, and cook for 10 minutes, then turn the cheesecakes over and cook for another 5 minutes.

PP croutons for breakfast

Croutons fried in butter or vegetable oil are a very high-calorie dish and are not compatible with proper nutrition. But you can always try to cook pp croutons on a diet and not disrupt your diet. We offer two excellent breakfast recipes for every day!

PP sandwiches for breakfast

Croutons with cottage cheese

For this tasty and healthy dish you will need the following ingredients:

• 4 slices whole grain bread. You can use bread with added bran.
• 140 grams of cottage cheese. We give preference to low-fat cottage cheese from 0 to 2%.
• 60 ml milk.
• any natural sweetener of your choice.
• egg.

First, add a sweetener to the cottage cheese and stir everything thoroughly. The cottage cheese should be of medium consistency - not dry, but not liquid, otherwise it will spread a lot. Spread two pieces of bread with cottage cheese and cover with the remaining slices. Now carefully dip our pp croutons in milk, and then in the egg mixture and place them in a non-stick frying pan. Cook for about 4 minutes on each side over medium heat. Ready-made croutons can be sprinkled with powdered sugar and decorated with berries.

PP croutons with egg

If you want to make unsweetened pp croutons, then the following recipe is ideal for you:

• 100 grams of bread. We use only whole grain.
• 40 ml of any low-fat milk.
• 1 egg.
• salt and spices to taste.

Mix the egg with milk and salt. Dip pieces of bread into the resulting mixture and place in a non-stick frying pan. Cook for 3 minutes on each side.

Recipe for glazed cheese curds at home

List of foods you should avoid

If a person wants to lose weight, it is better for him to avoid the following foods when preparing breakfast for weight loss:

1. Red meat: the product is slowly digested and difficult to absorb by the body. Digesting red meat requires a lot of calories and energy, and the body is not ready for such a load in the morning.
2. Baked goods, sweets: contain large amounts of sugar and yeast, the consumption of which will lead to bloating.
3. Pears: rich in coarse fiber, which the gastrointestinal tract is not ready to digest after waking up.
4. Sandwiches with sausage: an absolutely unhealthy dish that is prohibited on any diet for losing weight.
5. Quick breakfast: industrially produced cereals contain large amounts of starch, sugar, flavorings, dyes and other harmful components. Therefore, a quick breakfast is on the list of prohibited foods for losing weight.
6. Garlic, onions: not only cause bad breath, but also provoke heartburn and stomach pain.
7. Sweets: if you are overweight, confectionery products should not be present in any quantity in the ideal daily menu. It is optimal to replace sweets with natural jam, dried fruits, and honey.
8. Potatoes: the product is rich in starch, which is difficult for the gastrointestinal tract to digest in the morning.
9. Legumes: peas, beans, corn cause flatulence, so it is better to avoid them.

Important! If you are losing weight, give up coffee. This drink causes attacks of uncontrollable appetite, which interferes with the process of weight loss.

Hearty breakfast

If you need to have a hearty or satisfying breakfast, then you can always prepare the following breakfast options.

Omelette with red fish

For this breakfast you will need:

• 3 eggs.
• 50 grams of lightly salted red fish. It is better to give preference to salmon, it is more nutritious.
• 100 grams of green beans. If you don't have fresh, use frozen.
• 100 grams of mushrooms. You can use champignons.
• 1 teaspoon olive oil.
• Spices to taste.

In a frying pan, fry beans and mushrooms in oil. Then add the salmon, cut into small pieces. At the very end, pour in the beaten eggs. If the fish is too salty, then you don’t need to add salt to the omelet.

PP sandwich with chicken and mozzarella

The ideal option for a hearty breakfast is a healthy sandwich that will leave you feeling full for a long time. You will need these ingredients:

• sandwich bun. Choose a bun made from whole grain flour.
• 70 grams of boiled chicken fillet. If you don't have chicken, you can use turkey.
• 50 grams of mozzarella cheese.
• Tomato. Cut into thin slices.
• Lettuce leaves.

Cut the bun into two parts. On one part we place lettuce leaves, tomato slices, chicken fillet and mozzarella. Cover with the other half.

Main conclusions

1. Breakfast is a mandatory meal, which should be nutritious and rich in all the substances the body needs.
2. Proteins and complex carbohydrates are the basis of breakfast for a losing weight person.
3. In the morning, give preference to foods that are quickly digested and easily absorbed.
4. It is unacceptable to ignore breakfast, as eating in the morning kickstarts metabolism and maintains normal blood sugar levels.
5. Do not eat fatty, sweet or any other food that contains a lot of calories and is slowly digested.
6. Breakfasts can be prepared according to a variety of recipes, making the menu varied and healthy.