Starting the morning with breakfast is a good tradition. Delicious, balanced food fills the body with benefits and sets the right mood for the whole coming day. An ideal morning meal should include proteins, fats and carbohydrates. At the same time, a too fatty, sweet or dense breakfast can cause the opposite reaction - instead of a boost of energy, we get a heaviness in the stomach, a bad mood and a feeling of fatigue. It is important not to overeat in the morning; save some food for a snack after a couple of hours. And, no matter how difficult it may be in a constant rush, still try to balance your diet. Read our article about what foods should be included in your diet and what to prepare from them for breakfast.
Breakfast recipes
Breakfast and lunch are the most high-calorie meals.
Therefore, try to make them varied, nutritious, healthy and, if possible, fast. There are many breakfast options for those watching their figure. Breakfast: coffee with a croissant, looks appetizing, but it is unlikely to make you slim and healthy.
Breakfast doesn't have to be porridge. It can be tasty and varied, you can choose your favorite options and cook something original from time to time.
Products not recommended for breakfast.
- Scrambled eggs and sausages, smoked meats.
- Orange and grapefruit are tasty and healthy fruits, but not for the first meal. Consuming them on an empty stomach has a negative effect on the gastric mucosa.
- Baked goods and baked goods, sweets.
- Fatty and fried foods are not a healthy diet.
- Contrary to popular belief, quick breakfasts (porridge, cereal, muesli) are not that healthy. Low fiber content and high sugar content, plus all kinds of preservatives, this is what will be waiting for you on your plate.
- And, of course, it is better to replace coffee with green tea.
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.
Morning ritual rules
Most people do not like to have breakfast, consider this meal optional, and prefer to skip it. But, as already mentioned, lack of food in the morning can negatively affect the general condition and cause certain diseases and general malaise. What rules regarding breakfast are there?
- Even if skipping meals has become a habit, you need to get rid of it. It’s better to do this gradually, starting to add light favorite foods to your breakfast. Even a few spoons of porridge or one boiled egg will be beneficial for the body.
- 10-15 minutes before breakfast, it is recommended to drink a glass of clean drinking water at room temperature. This will have a positive effect on digestion and improve the production of gastric juice.
- Don't delay breakfast. It is optimal for it to be 15-90 minutes after waking up, but certainly no later than two hours. Eating food on time helps normalize blood sugar levels.
- It is not recommended to eat on the go. It is better to set aside 15-20 minutes in the morning to have breakfast in a relaxed atmosphere. This not only improves digestion, but allows you to be alone with your thoughts, plan your day, and prepare for it.
- Breakfast should be hearty, yet light and healthy. Nutritionists advise not to include baked goods or fatty fried meats in this meal. It is better to replace these products with dietary chicken ham and low-fat cheese.
A proper breakfast can give you energy for the whole day. The main thing is that it is balanced, calculated by calories.
Cereal-Based Breakfast Recipes
MILLET PORRIDGE
Take 1 glass of millet, 500 ml of milk, 1 tbsp. l. butter, sugar, salt to taste. Cook for 30 minutes over low heat, stirring. At the end of cooking, add butter, salt, sugar. Serve with jam, preserves, honey.
TOAST
Take bran bread (whole grain), cut into pieces (shape of your choice). In a deep bowl, mix eggs, milk, salt. Soak the bread in this mixture and fry in a frying pan.
PEANUT BUTTER CRISPS
Toast 2 grain loaves in the toaster. Spread 1/2 tbsp on each of them. l. peanut butter. You can stretch out the pleasure for a long time by eating peanut butter bread for breakfast, as it has an incredible taste and aroma.
RICE WITH SMOKED FISH
In Victorian times in England, it was customary to serve kedgeree for breakfast - rice with smoked fish and egg. If you prepare in the evening, it can be not only delicious, but also a quick Sunday breakfast. Rice can be used yesterday or freshly cooked.
You can take cod or smoked mackerel. Boil the eggs hard (about 10 minutes at a low boil), cool.
Over medium heat, fry the mustard and cumin seeds in heated sunflower oil. Then put the chopped onion in the frying pan, add the turmeric and quickly fry over medium heat for just a couple of minutes, stirring. Add boiled rice to the onion. Next, sprinkle with lemon juice. We clean the fish from bones and skin, cut it into pieces, and add it to the rice. If desired, add chopped parsley, salt, and place quartered boiled eggs on top.
Oatmeal with Peanut Butter
Prepare oatmeal, add 1 medium banana cut into pieces. Pour 1 tbsp on top. l. melted peanut butter. Very tasty, and most importantly - fast.
MUESLI
Take muesli, pour cream (regular or soy milk).
BUCKWHEAT
Brew buckwheat with boiling water in a thermos and leave overnight. In the morning, a warm and healthy breakfast is ready!
OATMEAL IN A JAR
A healthy and quick breakfast can be prepared the night before. Place oatmeal, yogurt, any berries, fruits in a glass jar and put it in the refrigerator.
Oatmeal pancake
It will take 5-7 minutes with all the preparations, the fillings can be very different! Here you will find healthy carbohydrates, protein and fiber! Not breakfast, but a song! Albeit very simple!
You need instant oatmeal 2 tbsp. l., milk 30 ml, 1 egg, salt to taste.
- Lightly beat the eggs with a whisk and add salt. Add cereal. Add milk. Stir and leave for 10 minutes so that the flakes swell slightly.
- Heat up the frying pan.
- Lightly grease with oil. Pour in the egg mixture. When the pancake starts to set on the bottom, turn it over.
- And cook until done. You can put the filling on one half of the pan directly.
Filling: vegetables, fruits, cheese.
Can't do without oatmeal
Oatmeal is considered a traditional healthy breakfast. At the same time, not everyone knows that you need to use not an instant product from bags, but oatmeal, which needs to be boiled. It is often recommended to cook it with water, but for a balanced, hearty breakfast, the option with milk and a small piece of butter is also suitable.
Oatmeal, while low in calories, contains healthy protein and fiber. In addition, the product contains vital minerals (iron, calcium, magnesium, potassium) and B vitamins. In order for oatmeal to bring maximum benefits, it must be prepared in a special way - with honey instead of sugar and dried berries, which will further enrich the finished product dish with nutrients and vitamins.
We suggest including healthy granola breakfasts on the menu. You can easily make it at home and don’t have to buy it in the store. It takes about 30 minutes to prepare a week's supply of natural homemade granola.
Ingredients:
- long-cooked multigrain or oat flakes - 500 g
- dried fruits - 200 g
- nuts - 100–150 g
- liquid honey - 2–4 tbsp. l.
Cooking method:
- Cover a baking sheet with parchment. Spread the cereal on it in an even layer.
- Rinse and dry nuts and dried fruits first. Chop the nuts further. Add everything to the cereal.
- Pour honey over a layer of flakes and place in an oven preheated to 150°C.
- Cook until the granola is lightly browned, stirring occasionally.
- Leave the granola on the baking sheet until it cools completely, then pour into a clean, dry jar.
In the morning, add milk, kefir or natural yogurt to the granola. In this form, breakfast can be eaten immediately, but to make it even tastier, leave the granola to soak for at least 5-10 minutes.
Egg-Based Breakfast Recipes
EGG SANDWICH
Beat 2 eggs, add 1 tsp. ground red pepper. Fry in a frying pan. Cut the bun into 2 parts, brown the cuts. Place the scrambled eggs between the halves. This quick-to-make sandwich is a good source of protein.
OMELET WITH BACON
Whisk 4 egg whites, add 50 g of grated cheese and 1 piece of bacon. Fry in a frying pan. After such a meal you will feel full for a long time.
ROLLS WITH EGG AND CHICKEN
Prepare scrambled eggs from 2 egg whites. Cut the finished chicken breast into strips. Place everything on a sheet of lavash, add chopped tomato and roll into a tube. This dish is low in calories and at the same time nutritious.
SOFT-BOILED EGGS
Soft-boiled eggs can be eaten with toast, cut into 1 cm strips. Toast can be dipped in the yolk.
OMELETE ON A BED OF CHEESE (IN THE OVEN)
Place the cheese cut into pieces on the bottom of a baking sheet or deep frying pan so as to cover the bottom. Place tomatoes cut into slices on it. Beat eggs with milk and pour this mixture over the previous ingredients.
Then put it in the oven. It turns out an airy omelette with a cheese “crust” at the bottom and juicy tomatoes inside. Delicious!
ROLLS WITH OMELETTE
Very tasty and nutritious breakfast. Prepare a thin omelette from 1-2 eggs and milk. And then wrap it in pita bread. You can also add any lightly stewed vegetables as a filling. A man will like this recipe.
Microwave breakfast recipes
MORNING SANDWICH
Heat the hamburger bun in the microwave and cut it into 2 pieces. Place a piece of soft cheese on one half, sprinkle with chopped herbs, pour over sauce or vegetable oil and cover with the other half. You can take this sandwich with you to work - it’s a great alternative to a Mac sandwich.
BAKED APPLE WITH CINNAMON
Add granola and a little cinnamon to a finely chopped or grated apple. Place in the microwave for 2 minutes and breakfast is ready! This dish is very healthy, and the cinnamon gives it a special spicy aroma.
EGG WHITES WITH SPINACH
Take 3 egg whites, add 1/2 cup defrosted spinach, salt and pepper to taste. Microwave for 2 minutes. If you serve boiled potatoes as a side dish, your breakfast will be more satisfying.
BUN WITH TOMATOES AND CHEESE
Place 2 slices of tomato and 50 g of low-fat cheese between the halves of a grain bun. Microwave until cheese is melted. This dish is prepared in seconds and combines grains, dairy products and vegetables.
Breakfast for those who exercise in the morning
The best breakfast for athletes is whole grain porridge with bran or dried fruits. Just remember that dried fruits are very high in calories, so you need to add a little of them. The second option is boiled or steamed vegetables containing fiber (for example, green beans or broccoli). You can add protein foods to your breakfast: fish or eggs. Breakfast 1
: millet porridge and a glass of milk (this porridge is especially healthy because millet groats are the only ones that contain polyunsaturated fatty acids, which are good for the heart and maintaining the elasticity of your skin).
Breakfast 2
: oatmeal with bananas, coffee.
Breakfast 3
: white meat chicken or turkey, steamed, with a side dish of boiled broccoli.
Breakfast 4
: Whole grain sandwiches with salmon, lettuce and tomatoes, plus freshly squeezed orange juice.
Options for preparing healthy versions of sandwiches can be found in the article “Sandwich in a new way.” Breakfast 5
: omelette made with only whites and oatmeal.
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.
Breakfast for those who want to lose weight
If your entire diet is 1800 kcal, the standard norm for people losing weight, then breakfast should be light. 20 percent of 1800 kilocalories is 360 kcal. You can calculate your personal norm using our calorie calculator. And we will show you examples of breakfasts for 300-400 kcal (all drinks, of course, must be sugar-free): Breakfast 1
: a cup of muesli without sugar and honey, filled with low-fat milk, one banana and a cup of tea.
Breakfast 2
: half a glass of juice, a whole grain bread bun with low-fat cheese, a boiled egg and a cup of coffee.
Breakfast 3
: 150 g of four percent fat cottage cheese with a teaspoon of honey.
Breakfast 4
: a jar of natural yogurt with cereal flakes, fruits or nuts added to it (by you, not the manufacturer).
Breakfast 5
: fresh fruit (or frozen if it's winter), blended with low-fat milk. If you train in the morning, keep in mind that you can’t have breakfast right before class. Eat at least an hour before your workout. A good source of energy for sports is “slow carbohydrates”, or carbohydrates with a low glycemic index. If you play sports to lose weight, plan your meals - we outlined the basic rules in the article “Eat, exercise and lose weight.”
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.
Recipes for a simple and quick breakfast
OATMEAL, FRUIT AND SOY MILK
Microwave oatmeal, add berries, and pour yourself a glass of soy milk. An excellent option for those who are always in a hurry.
YOGURT WITH APPLE JUICE AND CEREALS
Mix in a bowl 1/2 cup apple juice, 1/2 cup vanilla yogurt, 1 tsp. sugar and a pinch of cinnamon. Place in the refrigerator overnight. Before serving, add 2 tbsp. l. ready-to-eat oat flakes. If you prepare food in the evening, you can save a lot of time in the morning.
Crispbread with YOGURT AND STRAWBERRY
Spread the bread with yogurt or whipped cottage cheese and place strawberries on top.
Cottage cheese with melon
Place 1 cup of cottage cheese into half a small melon. Sprinkle some peeled sunflower seeds on top and drizzle with honey. This breakfast is the best choice for those who cannot eat heavy food in the morning.
ROLL WITH APPLES
Place a finely chopped half of an apple, a little cottage cheese, and 1/2 tsp on a sheet of lavash. sugar and a pinch of cinnamon. Wrap it in a roll. Microwave for 30 seconds.
VEGETABLE PANCAKES
You can make vegetable pancakes by adding grated carrots, potatoes, pumpkin or zucchini.
What is advisable to eat in the morning?
The ideal breakfast is porridge. It cleanses the intestines and energizes. Cereals contain a lot of vitamins and minerals that are beneficial for all organs of the human body.
The most commonly consumed is oatmeal. However, it is not suitable for everyone. If you belong to the category of people for whom oatmeal causes far from pleasant consequences, do not despair. There are many other cereals, and besides them there are many options for a proper breakfast.
An excellent option for breakfast is yogurt or muesli with fruit (with a small caveat - the right muesli!). You can also make an omelet with cheese, boil eggs, or just eat a light salad with fresh vegetables. Cottage cheese, turkey fillet or chicken breasts will be an excellent source of protein.
But it’s better to completely avoid coffee and various sausages. Such food simply clogs the stomach, and the body does not receive any benefit from it at all. If you really can’t live without coffee, then it’s better to drink it after a meal, and with the addition of milk.
Recipes based on cottage cheese
CREATIVE MIXTURE WITH GREENS
Mix soft cottage cheese from a pack with chopped herbs and then spread on toast.
COTTAGE CHEESE CASSEROLE
Take 2 packs of cottage cheese, 4 tbsp. l. without top sugar, 2 eggs, tbsp. l. decoys. Mix all ingredients, place in a greased microwave-safe dish, and bake on normal mode for 10 minutes. Do not remove from the oven for another 10 minutes until fully cooked.
I want to take note of this recipe!
Cottage cheese with sour cream and dried fruit
This breakfast recipe is super quick and versatile. Let you always have cottage cheese, dried fruits, nuts, jam and frozen berries on hand at home, then you can easily prepare it. The flavor of this dish will vary depending on the ingredients.
SYRNIKI
Cheese pancakes are made very quickly. I simply adore them and sometimes allow myself this recipe. Take 250 grams of cottage cheese, 1-2 eggs, sugar, salt and 0.5 cups of flour. Mix cottage cheese with eggs, salt and sugar (you can add baking powder) in a deep bowl, then add flour and continue stirring.
Using a tablespoon soaked in water, scoop up the curd mass, roll in flour on all sides and form into a round or oval ball. Fry in a frying pan on both sides. Serve with berries and sour cream.
You can also put pieces of cheese into the cheesecakes: it will melt inside.
