A cup of coffee or tea, perhaps even a sandwich, or the pinnacle of perfection is scrambled eggs. More than half of the adult population awaits such breakfast every morning. And someone generally just smokes a cigarette and runs to work. But think about how harmful it is for the body - so start the work day!

The fact that the first meal is extremely important, we have been told from an early age. But over the years, we forget about this common truth. And we find ourselves a lot of excuses. But in vain.

Why breakfast is so good

Scientific studies show that neglecting breakfast can lead to many negative consequences for health. Such as memory loss, weakening of creative thinking ability, irritability and anxiety, decreased resistance to stress, slowing down logical thinking, blurred vision and even fainting. Lack of energy provokes fatigue and apathy. It's only from the outside nervous system... But the endocrine, digestive, and circulatory systems also suffer. The mechanics of the process are extremely simple. Waking up, the body gradually turns on all the "slowed down for the night" processes. The blood begins to run more actively through the vessels, the stomach prepares for receiving and processing food (after all, the night break in nutrition is about 10-12 hours), enzymes are being produced, the body is preparing to replenish the energy reserves that are necessary for an active and vigorous state.

At night, the level of glucose in the blood is quite low and, accordingly, insulin, as a result, glucose gradually stops entering the cells, and we feel hungry. If the meal is not complete, and so - snacking on a bun or sweet, then the level of insulin increases sharply and remains in the body fat, instead of becoming a source of energy for the cells. And the hunger will return very quickly.

A cup of coffee starts and accelerates metabolic processes in the body, but what to exchange if you haven't had breakfast? But the stomach and pancreas are the worst. Gastric juice begins to be produced whether or not you plan breakfast. And pancreatic enzymes generally have their own schedule and mood. It is especially difficult for the digestive system if you cooked breakfast for a schoolchild or fed your spouse - the smell of food causes the release of enzymes, gastric juice, bile and gives the command to the gastrointestinal tract: "Now we will eat!" And there is still no food, then your unfortunate body will slowly breakfast with its own cells. Gradually, over the years, this leads to ulcers, diseases of the gallbladder and duodenum and pancreatitis. Not to mention the fact that in order to give you the strength to work, create and generally stay on your feet, the body will not draw energy from fatty deposits on the bottom at all, but will begin to extract vitamins and minerals from personal reserves. That is, hair, nails, teeth, blood composition and every cell in particular will suffer.

But it is important not just to eat, but to pay close attention. qualitative composition breakfast. It is necessary to maintain a balance according to the formula: 50% of carbohydrates, 30% of proteins and 20% of fat from the daily value should be obtained with the first meal. Therefore, complex carbohydrates rise to the podium among the morning menu. They will split for a long time and, accordingly, supply energy for a longer time. These are whole grain breads and cereals, grain biscuits, or cereals. In second place will be low-fat dairy products, fish, meat and eggs, and vegetables and fruits close the top three. The best morning drink is tea or fresh. Drink coffee closer to dinner, but put a bottle of kefir aside until evening.

Monday

Oatmeal with "filler"

Apple

Green tea

Most likely, on the weekend you were at a party, allowed yourself alcohol, a piece of cake and various mayonnaise salads. Or lying on the couch with your beloved husband, beer and chips. Therefore, today is the time to tune the body to proper and balanced nutrition.

Oatmeal, boiled in water, will help flush out fresh body fat, and its enveloping properties will help the stomach recover from Mom's Sunday dinner. You can add some milk, salt, butter and sugar to taste. But ideally cover the porridge with nuts (fats and proteins), pieces of fruit, or raisins.

Tuesday

Omelet of two eggs

A piece of lean boiled meat

A slice of coarse bread

Vegetable salad

Orange fresh

In the morning, as a rule, there is very little time to prepare breakfast, so in order not to eat anything in a hurry, make some preparations in advance. For example, boil pork (boil a piece of pork in salted water with the addition of a mixture of peppers, carrots and onions, when the pork is ready, place the meat in a bowl, while still hot, lightly coat it with crushed garlic, sprinkle with spices, cover, and wrap it well in a towel, leave As a rule, a piece of 0.5 kg is enough for two or three breakfasts for the whole family.

Chop cabbage and carrots and salt overnight, press down slightly and refrigerate. In the morning, all that remains is to add the cucumber tomato and season vegetable oil... Many people also add an apple to such a salad - experiment with your health!

Wednesday

Low-fat cottage cheese pancakes with sour cream

Fruits

Tea with honey

In general, cheesecakes in themselves are the embodiment of a proper breakfast - both tasty and healthy. But you can make cheese cakes not only sweet. Try adding finely chopped greens to salted cottage cheese, and grate cheese on top - it will be difficult to drive home ones from the table to work or school.

Thursday

Buckwheat in any performance

Yogurt

Banana

Tea or juice

The fact that buckwheat is a storehouse of vitamins and microelements has been proven long ago. And after oatmeal, it is the best morning porridge. It can be cooked with milk and slightly sweetened with honey, it can be used as a side dish with scrambled eggs or fish and meat dish, or try to make Greek people! Add a little mashed potatoes, an egg to the boiled buckwheat, salt and mix this mass. And then make small cutlets, roll in flour and send to a hot frying pan.

And bananas have their own secret, they are high in calories and, therefore, will give the body a lot of energy, but if you know that you will need energy and high performance in 3-4 hours, and you will not be able to refresh yourself, eat a greenish banana in the morning. It will take longer to digest, and accordingly, you will receive energy later. In addition, bananas supply the body with serotonin, which helps to relax and lift your mood.

Friday

Hot toast with cheese

Boiled egg

Vegetable salad

Fruit fresh

The variations on the theme of vegetable salads are endless. One of the simplest and most useful in the morning is beet salad, which not only replenishes the body with vitamins, but also improves peristalsis, starts metabolic processes. No wonder this salad is an integral part of diets and school canteens. Grate boiled beets, add a little prunes and walnuts, salt and mix with vegetable oil or low-fat sour cream.

Saturday

Homemade scrambled eggs

Pumpkin stewed with honey

Yogurt

Green tea

The big plus of scrambled eggs is that it easily tolerates being next to a lot of various products. Add bacon slices, chopped tomatoes and bell pepper, slices of cheese and sprinkle with parsley - delicious and aesthetically pleasing. Slice white bread will be a pleasant accompaniment to such a breakfast.

The usefulness of pumpkin has been talked about, so include it in your diet, at least as a dessert. In a small saucepan, place the pumpkin slices, a chopped apple, some lemon zest, a spoonful of honey and pour in all 0.5 cups of water. After 15 minutes of stewing, an excellent and healthy treat awaits you.

Sunday

On this day, most of us stay at home, do the cleaning, help the children do their homework, then go for a walk, visit, or look for a variety of adventures. This also takes a lot of energy. And Sunday family breakfasts should be different from everyday ones. They take place in a more relaxed atmosphere, in contrast to the daily pre-work gallop.

Cottage cheese casserole with fruit and sour cream

A piece of boiled meat and hard cheeses

Vegetable mix

Tea

There is nothing easier than a casserole. Knead 0.5 kg of cottage cheese with a fork, add 3-4 tbsp. tablespoons of sour cream, 1-2 eggs, 0.5 cups of semolina, any fruit diced, salt-sugar-vanillin to taste. Mix everything thoroughly and send to the oven for 15-20 minutes. Bon Appetit!

Doctors say breakfast is an important meal that shouldn't be skipped. If you skip your morning meal, your body will not have enough strength and energy to work properly during the day. The right breakfast is the key to good health. Our mood for the whole day will depend on what we eat when we wake up in the morning. Start your morning with a healthy and balanced breakfast prepared according to correct recipes.

Good nutrition means adhering to specific guidelines and dietary guidelines for food. To start eating properly, you must:

• Eat food at the same time. Breakfast, lunch and dinner must start at the same time every day without exception. Eating on a clear schedule contributes to the correct assimilation of food, the normalization of the digestive system.
• Eat slowly and chew your food thoroughly to help it digest better.
• Do not drink liquids before or immediately after meals. It is advisable to drink water, tea, and other drinks one hour after breakfast, lunch or other meal.
• Each meal should begin with a meal from raw vegetables, fruit.
• Design your daily menu so that it contains 40% protein, 30% carbohydrates and 30% fat, especially for athletes.
• Discard semi-finished products, fast food in favor of the right ones healthy dishes.

What is healthy to eat in the morning?

Many people choose to eat in the morning what is quickest to cook: croutons, scrambled eggs and sausage, or sausages. Eating these foods in the morning violates the principles of good nutrition. The morning menu should be one third of the total daily diet. For breakfast, you need to choose the right nutritious dishes that will help saturate the body. It is advisable that the morning menu consists of a set of different products. To comply with the principles of proper nutrition, eat for breakfast:

• Milk and dairy products... Low-calorie cottage cheese will satisfy the body's needs for protein food, saturate it with useful vitamins, microelements, and also will not harm the figure.
• Cereals. Whole grain breads and cereals are the perfect start to your day. Oatmeal and bran loaf, oiled with a thin layer butter become sources of energy for working day, both adults and adolescents.
• Fruits and vegetables. Each meal should contain a portion fresh vegetables, fruit, and breakfast is no exception. Dried fruits are also useful, add them in small portions to porridge for breakfast.
• Meat, poultry. Protein foods are good for you all day long. Eggs aren't the only source of protein. Egg yolks contain a lot of unhealthy cholesterol. Therefore, nutritionists recommend, instead of the usual scrambled eggs, cook an omelet of three proteins and one yolk for breakfast. A sandwich with a piece of boiled chicken will not harm your diet, but will become a healthy, right morning dish.

Slimming breakfast, lunch and dinner menus

Thanks to a properly selected diet during breakfast, the body receives nutrients that support him and satisfy his hunger before lunch. Scientists have found that a person who skips a morning meal slows down their metabolism by 7-8%, and this leads to a set excess weight... At breakfast, it is recommended to eat at least 25% of the calories of the daily menu. To lose weight, choose as the right morning meals:

• oatmeal;
• protein omelet with vegetables;
• cottage cheese with herbs.

Don't forget about lunch, it should definitely be planned in your daily routine. Suitable for lunch:

• chicken fillet sandwich;
• vegetable salad;
• kefir with a handful of dried fruits;
• natural yoghurt without sweeteners.

Lunch is a hearty meal that consists of several courses. According to the principles of good nutrition, you should eat about 40% of the calories of the total daily diet at lunch. Doctors recommend, in order to prevent gastrointestinal diseases, gastritis, as well as for weight loss, to include a hot dish in the lunch menu. The right lunch for weight loss is:

• fresh vegetable salad, which should start the meal. Vegetable dish will help start digestion, saturate the body with useful fiber.
• vegetable soup, lean borscht, cabbage soup or ear - a hot dish is recommended to be consumed daily.
• a piece of boiled chicken, turkey, lean fish. The portion should be small and the meat should be cooked without oil and salt.

For the sake of newfangled diets, many people begin to refuse dinner. Don't ever do this! A low-calorie correct dinner will help you wake up in the morning in a good mood, without headaches. If you skip an evening meal, you may experience problems with the work of the gastrointestinal tract, up to peptic ulcer... To lose weight, it is recommended to use for dinner:

• boiled or vegetable stew, stew.
• fish dishes. The fish is best steamed or baked in the oven.
• dairy products. Useful as low-fat varieties of hard cheese and low-fat cottage cheese, kefir, yogurt.

Recipes for delicious and healthy breakfast dishes with photos

Baked apples with cottage cheese - a healthy breakfast option

Ingredients:

• large apples - 5 pcs.;
• low-fat cottage cheese - 200 g;
• raisins - a few tablespoons;
• candied fruits - to taste;
• icing sugar - 1 tbsp. l .;
• natural honey - 1 tbsp. l .;
• cinnamon.

1. We wash the apples under running water, dry. Carefully cut off the "cap" of the apples, remove the core with a teaspoon.
2. Beat the cottage cheese with a blender until fluffy.
3. Pour raisins, candied fruits with boiling water, then drain the water.
4. Mix cottage cheese with raisins and candied fruits, add powdered sugar.
5. Stuff prepared apples with curd mass.
6. Cover the stuffed apples with cut caps, wrap each fruit in foil.
7. We bake the dish at 180 degrees in the oven for a quarter of an hour.
8. We serve the dish, lightly sprinkle it with cinnamon and pour over it with natural honey.

Omelet with vegetables in the oven - a healthy and nutritious breakfast

Ingredients:

• chicken eggs - 5 pcs.;
• heavy cream - 50 ml;
• young zucchini or zucchini - 1 pc .;
• small carrots - 1 pc.;
• one sweet pepper of any color;
• large tomato - 1 pc.;
• a bunch of parsley and green onions;
• hard cheese if desired - a couple of tablespoons;
• spices.

Cooking sequence:

1. Cut the tomato into slices.
2. Remove the skin from zucchini or zucchini, cut it into cubes.
3. Bell pepper without seeds, also grind into cubes.
4. Cut the peeled carrots into thin strips.
5. Finely chop the greens.
6. Heat a few tablespoons in a deep saucepan sunflower oil, we send carrots to him. Simmer it until tender (about 7 minutes).
7. Add all the other prepared vegetables to the carrots and simmer them under closed lid for 5 minutes.
8. In a separate deep bowl, beat the eggs and cream until fluffy for a few minutes. Add grated cheese to the dish.
9. Combine the egg mass with cooled stewed vegetables.
10. Pour the mixture into a heat-resistant dish and bake in the oven at 180 degrees for about a quarter of an hour. Breakfast is ready!

Healthy oatmeal - the right breakfast with a minimum of calories

Ingredients:

• oatmeal - 1 glass;
• two glasses of skim milk;
• sugar, salt to taste;
• a small piece of butter;
• a handful of raisins;
• one medium-sized apple.

Cooking sequence:

1. Pour oatmeal into boiling milk. While stirring, cook the porridge over low heat until tender (3-5 minutes). Add salt, sugar and butter to taste.
2. Cut off the skin of the apple and remove the seeds. Cut the fruit into small cubes, add to the porridge.
3. Scald the raisins with boiling water, dry them. We send it to the plate to the oatmeal. The dish is ready!

Cottage cheese with herbs is a healthy and nutritious dish

Ingredients:

• cottage cheese 0-% fat - 200 g;
• a bunch of greens (dill, parsley, cilantro, green onions);
• garlic - 2-3 cloves;
• salt;
• tomatoes - 2 pcs.

Cooking sequence:

1. Finely chop the greens.
2. Pass the garlic through a press.
3. Mix cottage cheese with herbs and garlic, add salt to taste.
4. Cut the tomatoes into slices.
5. Put a tablespoon of curd mass on each circle of tomato.
6. Decorate the dish with a sprig of parsley.

Healthy sandwich - the right start to the day

Ingredients:

• diet bread;
• goat cheese - 100 g;
• sun-dried tomatoes - 50 g;
• sprouted wheat;
• lettuce or arugula.

Cooking sequence:

1. Dry dietetic bread in a toaster or grill without adding oil.
2. Put a leafy "pillow" of wheat germ, lettuce or arugula on the loaf.
3. Pieces of goat cheese and sun-dried tomatoes are laid out on the leaves.
4. A little more greenery on top, cover the sandwich with a second loaf of bread. Breakfast is ready!

Check out the options for each day.

The perfect and balanced start to the day from Herbalife

If you do not have time at all to prepare the right breakfast in the morning, we recommend that you pay attention to Herbalife products. The advantage of Herbalife's cereal is that you do not need to calculate the ratio of proteins, fats and carbohydrates in order to make the dish healthy for the body. It is only necessary to drink ready-made cocktails with the correct calorie content.

The perfect Herbalife breakfast is a ready-to-eat product. According to the scheme indicated in the instructions, add dry mixtures to low-fat milk, whip the cocktail in a blender and use in the morning for breakfast. The cocktail formula is selected so as to saturate your body with all useful substances and vitamins. If you want to know more about the correct and healthy breakfast - watch the video below.

Video: breakfast options with proper nutrition

With our advice and step by step recipes you can prepare yourself the right healthy breakfast. Use your imagination while cooking, add new products, experiment with ingredients, then you will succeed tasty dish... If you want to learn even more recipes for the right breakfast dishes and get inspired to prepare, we recommend watching the video master class below. After watching the video, you will learn how to cook even more dishes that fully comply with the principles of proper and separate nutrition.

Ecology of life. Food and Recipes: New Breakfast Ideas Help Create good mood in the morning, they will support the immune system and will not add extra pounds. There will be something to take with you to work and prepare for the children if they ask for something new and tasty to school.

New ideas for breakfast will help create a good mood in the morning, support the immune system and will not add extra pounds. There will be something to take with you to work and prepare for the children if they ask for something new and tasty to school.

1. TOAST WITH CHIABATTA, BERRIES AND CHEESE

An option for those who cannot force themselves to eat tightly in the morning or are in a great hurry on business. Warmed ciabatta (or any bread of your choice), ricotta cheese, fresh blueberries (or raspberries, cranberries, black currants), honey, and mint leaves. That's the whole recipe.

2. BANANA SANDWICH

A very hearty breakfast, despite the apparent lightness and fresh twist, if you like French toast with milk and egg (pain perdue).

Ingredients: 2 bananas (cut lengthwise), 4 slices of bread (the stale the better), 1-2 eggs, 1/2 tbsp. milk, 1/2 tsp. cinnamon, a pinch of salt, 1 tbsp. l. butter, to taste: honey or maple syrup, powdered sugar.

Whisk eggs, milk, cinnamon and salt in a bowl. Dip slices of bread into a bowl to soak. Melt the butter in a skillet and toast the bread on one side. Flip over and place half of the banana on top. Cover with another slice of bread and press well. Toast on each side. Drizzle with honey or maple syrup before serving, sprinkle with powdered sugar if desired.

3. SANDWICH WITH PESTO

Brown the crispy baguette slices (or any other type of bread), top with the pesto sauce and tomato slices.

How to make pesto: Combine 2 handfuls of fresh basil leaves, 3 garlic cloves (crush), 1/2 tbsp into a blender. sunflower seeds (calcined), 1 tsp. lemon juice, salt to taste. Mix until a sauce, gradually adding olive oil (3-4 tablespoons). Pesto can be refrigerated for 24 hours.

4. APPLE "DONUTS" WITH PEANUT BUTTER

Perfect light breakfast, kids will love it too. Donuts - because these apple slices have the same shape, with a hole in the middle. Above - thin layer peanut butter and granola. With a special apple cutter (apple corer), of course, it would be easier and faster, but where can I get it?

5. QUICK APPLE BREAKFAST

The secret of this pie is that the apple slices are stewed in butter for a couple of minutes. They become very tasty and flavorful.

Ingredients: 50 g butter, 2 large granny smith apples, 1/2 tbsp. milk, 1/2 tbsp. flour, 1-2 eggs, 3 tbsp. l. sugar, nutmeg, vanilla to taste, icing sugar for decoration.

Preheat oven to 200 degrees. Melt butter over medium heat, 2 tablespoons. transfer to a blender. In the remaining oil, sweat the apple slices for 2-3 minutes, stirring occasionally. While the apples are cooking, combine the milk, flour, eggs, spices and butter in a blender for a lump-free batter. Pour the dough over the apple in a skillet and place in the oven for 15 minutes. Remove, sprinkle with icing sugar and serve immediately.

6. EGG-FLOWER

A simple and fun recipe that makes kids very happy. A large circle of sweet pepper serves as an egg mold. Salt, pepper, add herbs to taste - you're done.

7.SANDWICH WITH TOMATOES AND CHEESE WITH HERBS

By the way, instead of cheese with herbs in sandwiches, you can use the same omelet or hummus.

Ingredients (for 2 servings): 4 slices of whole grain bread, 1 clove of garlic, 2 large tomatoes, 80 g of soft goat cheese chévre (or any other soft if you don't like goat cheese), zest of 1 lemon, 1 tsp each. basil (rosemary, thyme, parsley - whatever is on hand) and chives, olive oil, salt and pepper to taste.

Combine cheese, lemon zest, chopped herbs, salt and pepper in a bowl. The resulting herbal cheese can be stored in the refrigerator for several days. Brown the bread until golden brown, cut the garlic in half and grate each slice. Top with cheese and tomato circles. Sprinkle olive oil, season with salt and pepper, garnish with herbs to taste. published

Bon Appetit!

If you love experimenting and want a fresh start every day, this article is for you. After all, the first meal sets the tone for the day. But breakfast options are very varied. In many ways, they depend on the person and his eating habits. Someone has a hearty breakfast, because a day full of difficult physical work... Others have a coffee and a croissant. An hour after such a breakfast, I want to eat again. But there are situations when meals are held in extraordinary conditions. Serving fried potatoes to bed is somehow not comme il faut. And what should a student put in a backpack? How to have breakfast on the way or in nature? What if you're on a diet - what should your morning meal be like? let's consider various options breakfasts. In this article, you will find many interesting ideas that will help you make your morning meal bright, memorable, and delicious.

How to feed your child before sending him to school? This question is asked by many parents. Nutritionists recommend using foods containing slow carbohydrates for a schoolchild's morning meal (especially for elementary grades). Breakfast will then take longer to digest, digest better and maintain a feeling of satiety. Parents who listen to nutritionists leave positive comments about these types of breakfast. The child is not distracted by all sorts of "Snickers" and chips. In addition, a schoolchild's breakfast should saturate the brain well and increase efficiency. This means that we cannot do without milk porridge and cottage cheese casseroles.

Let's consider the main options:

We have breakfast with the whole family

If the option of a curd casserole does not suit you, or the process of its preparation seems to you long, we will try other recipes. Here are some good breakfast options that both adults and kids will love:

• In a deep frying pan, greased with fat, cut into small cubes one hundred grams of cheese. Put 2 tomatoes on it, cut into circles. Beat six eggs and a glass of milk separately. Salt this mixture, season with chopped fresh herbs. Pour into a frying pan and bake an omelet. We will serve coffee and toast with this dish. Put butter and jam separately.
• If you are used to starting the morning with porridge, then oatmeal will be much tastier if you pour boiling milk over the flakes instead of boiling water. Reviews claim that children will eat it more willingly if you add raisins, nuts, berries.
• You can make banana porridge by kneading this fruit and stirring it in a blender with a serving of cooked oatmeal.

Romantic breakfast in bed

This non-trivial meal needs at least beautiful tray and has its own rules:

1. First: no need for forks. As many dishes as possible that you can take with your hands and eat.
2. Second: the style of presentation - romance should shine through in everything.
3. Third, the dishes for a romatic breakfast are prepared quickly. After all, your beloved will not lie for an hour and a half and wait until you bring a tray with a meal.

Everyday breakfasts. Some interesting ideas

Unfortunately, our working day is structured so that we can devote a maximum of fifteen minutes to our morning meal. And the same amount of time to cook it. But this does not mean at all that from Monday to Friday we are doomed to breakfast with ordinary scrambled eggs or boiled sausages. If the process of preparing a meal is approached correctly, then we will all be in time and will not be late for work. Where do we start? The easiest breakfast options for every day are a variety of sandwiches. Bearing in mind that there should be something dairy in breakfast, we do:

Eat wisely

It is important that our body in the morning received not only enough calories to "stretch" until dinner, but also all the necessary vitamins and minerals. Breakfast options at proper nutrition not so limited. You can include both lean meat and fish in your morning diet. The main thing is that they are combined with vegetables. And again we return to the topic of salads. This time - from cold smoked mackerel. This fish contains fatty acid omega-3s that promote brain activity... And this is very necessary for knowledge workers:

We eat elegantly

Often breakfast options with proper nutrition include poached eggs on the menu. They are broken into boiling salted water. Toast black "Borodinsky" bread in a toaster. Spread delicious and fresh Mozzarella on it. Under the conditions of import substitution, ordinary fat-free cottage cheese may also be suitable. And we are already putting poached on it. Another option is "the right scrambled eggs". We tie absolutely low-fat poached poached with a "ribbon" of fresh cucumber. And if you want to add calories, add another slice of crispy toasted bacon. How to make the right omelet? Here interesting recipe for microwave:

• Grease the cup with oil. Shake eggs with milk. Put pieces of cheese and chopped vegetables at the bottom of the cup. Fill with egg mass. Put croutons on top. We bake in the microwave until the omelet is cooked.

For those who follow the figure, it is very important not to overdo it with calories. And for those who are concerned about various diseases, doctors prescribe a strict diet. But this does not mean at all that the meals become scarce or tasteless. You just need to think about the right breakfast options. Menu for dieters:

• Option 1. An omelet of three proteins and one yolk with skim milk, as well as oatmeal steamed with boiling water;
• Option 2: boiled green beans, whole grain bread sandwich with cheese, fresh fruit;
• Option 3. Alternatively, try the poultry breast, radish and egg salad with lemon juice, and in addition - a glass of kefir;
• Option 4: boiled fish and vegetables, two toasts, cocoa.
• Option 5 delicious two soft-boiled eggs, a loaf sandwich with tomato and chicken salad.

Eat breakfast right - hearty, tasty and healthy!

Proper nutrition, and even more so the process of losing weight, is most often associated with not too tasty and monotonous dishes. To break this stereotype and make weight loss tasty, varied and interesting, we offer you a variety of ideas for the right breakfast.

We have already said that they provide the body with all the necessary components - proteins, carbohydrates, fiber, vitamins. Based on this, we will divide the recipes for healthy breakfasts into categories.

Carbohydrates: cereal and cereal breakfast ideas

OATMEAL... Among quick and healthy breakfasts, oatmeal is the undisputed leader. Moreover, there are many ways to make it tasty and varied. Here are some examples.

Oatmeal with dried fruits and nuts... Add nuts and cut prunes / dried apricots / raisins to the oatmeal. You can take any nuts and dried fruits that are available.

Oatmeal with banana and peanut butter... Cut the banana into the cooked oatmeal and pour over the melted peanut butter.

Carrot oatmeal... Mix the grated carrots with sugar and let stand to let the carrots start juicing. Mix with cooked porridge.

Oatmeal with cottage cheese... Mix a few tablespoons of cottage cheese with the finished porridge. This dish is very tender and light, and also contains not only carbohydrates, but also calcium.

Oatmeal with fruit... Add sliced ​​fruits (apples, kiwi, grapes, strawberries, apricots, etc.) to the cooked porridge. In winter, you can use jam berries instead of fruits.

MUESLI... Pour the muesli with milk, cream, or low-fat yogurt. It is best to use homemade muesli (mix oatmeal, nuts, prunes, raisins, and other dried fruits as desired), but when there is no time to cook in the morning, store-bought muesli will do.

BUCKWHEAT... An alternative to oatmeal in the morning is buckwheat. In addition to a source of carbohydrates, buckwheat is rich in microelements that strengthen the walls of blood vessels and participate in the formation of hemoglobin. Buckwheat improves digestion, ensures the growth and repair of cells and tissues, and helps to get rid of stress.

To preserve all the benefits of cereals, cook buckwheat porridge as follows: pour buckwheat drinking water(2 glasses of water for 1 glass of buckwheat) and leave to swell overnight. In the morning it will be no less crumbly than cooked on the stove. And it will also save time on preparing breakfast. In buckwheat, as in oatmeal, you can add fruits, nuts, honey.

OTHER Porridge... Barley, barley, millet porridge will provide you in the morning the required amount carbohydrates. The only thing you must remember about the basics of separate nutrition: do not eat porridge with meat, fish. Morning porridge should be either sweet (with fruit, honey, jam) or unleavened (combined with a cup of vegetable salad).

OAT PANCAKES... Pancakes can be prepared in advance and reheated in the morning. Pancakes are prepared according to any of your recipes, but you need to take whole grain flour (coarse grinding) and mix it with 1 cup oatmeal... Add dried or frozen berries (cranberries, blueberries, raspberries) to the dough.

Carbohydrates: Healthy Breakfast Sandwiches

USEFUL SANDWICHES... Whatever sandwich you make for breakfast, use cereal bread instead of a loaf. And replace the sausage with cheese, vegetables, curd mass. Good examples - a sandwich with cucumber, lettuce and chicken fillet, a sandwich with baked lean beef or turkey and vegetables, a sandwich with tuna and soft cheese. A healthy sandwich is not too high in calories and necessarily includes at least one healthy (protein or vitamin) ingredient.

TOAST... Beat the egg and milk in a bowl. Soak whole grain bread slices in this mixture. Then fry in a skillet.

TOASTS WITH PEANUT BUTTER... Toast cereal crisps in a toaster. Spread them with peanut butter. It has an amazing taste and aroma.

ROLL WITH CHEESE AND TOMATO... Cut the cereal bun in half. Place tomato slices and cheese slices in it. Put in the microwave for 1-2 minutes to melt the cheese. It turns out to be very fast and hearty dish which is much healthier than fast food hamburgers.

SANDWICH WITH YOGHURT... Spread yogurt or blended cottage cheese on the cereal. Garnish with chopped strawberries or other berries on top.

LAVASH FRUIT ROLL... On a thin pita bread, put an apple cut into pieces, a few slices of cheese, sprinkle with cinnamon and sugar. Wrap in a tight roll. Leave in the microwave for a minute.

VEGETABLE LAVASH ROLL... Put Chinese cabbage or green salad cut into thin strips on pita bread (you can also use finely chopped white cabbage), a little finely chopped celery, halves of tomato slices. Wrap in a tight roll. Such a sandwich can be eaten both cold and put in the microwave for half a minute. So that the roll is not dry, spread on top of the cabbage layer thin strip low-fat mayonnaise. You can add pieces of boiled chicken fillet, then you get a very satisfying sandwich.

Protein: egg breakfast ideas

BOILED EGGS... The easiest recipe for making eggs for breakfast. Boiled eggs go well with vegetable salads.

OMELETTE WITH VEGETABLES... To make an ordinary omelette look appetizing and supply the body with additional vitamins, you can add fresh or pre-fried vegetables to it - tomatoes, bell peppers, onions, spinach, green pea, broccoli, etc.

GLAZES WITH VEGETABLES... An alternative to an omelet is to fry 1 egg and grill the vegetables separately. Submit together.

OMELET WITH CHEESE... Make your favorite omelette recipe. At the end of frying, sprinkle with grated cheese on top and sprinkle with dried basil. The dish will acquire the new kind and amazing aroma.

OMELETTE WITH VEGETABLES AND TOINS... One more delicious recipe omelet. Finely chopped onion lightly fry in a pan, add chopped tomatoes, then a slice of bread, cut into small cubes. Pour over beaten egg.

SPICY OMELETTE WITH CHEESE... Beat 2 eggs and add 1-2 tablespoons of chili sauce (the spicier you want the omelet, the more chili). Pour into a frying pan and sprinkle with grated cheese. Fry until tender. This omelet is best served with a vegetable salad. A spicy and hearty breakfast dish.

OMLETTE ROLLS... Fry a thin omelet. Remove it from the pan and place any sauteed or stewed vegetables on top. Roll into a roll.

Omelette in the oven... If you have enough time to prepare breakfast in the morning, then it is better to make an omelet (according to any recipe) in the oven. So it will have less fat than when frying, the omelet will be fluffier, and the taste will be much richer.

SANDWICH WITH EGGS... Fry 1 egg in a skillet. Cut a cereal bun in half or take 2 slices of bread and toast them in a toaster. Place cooked eggs between the halves. You can add a tomato or a leaf of green lettuce.

Proteins: examples of cottage cheese and soft cheese breakfasts

CHEESE WITH GREENS... Add chopped herbs to soft cottage cheese (100-150 gr) and mix. Spread on bread or toast.

CHEESE WITH DRIED FRUITS. Quick recipe correct breakfast. Mix cottage cheese with 1-2 tablespoons of sour cream and dried fruits (nuts, berries, jam). The taste of the dish will vary depending on the filling. Instead of sour cream, cottage cheese can be seasoned with honey and sprinkled with nuts.

LOW CALORIE BAKERS... The secret to the casseroles that are included in the weight loss menu is to use low-fat cottage cheese, skip cream or use low-fat cream, replace sugar with fruits and berries, and use non-stick baking dishes that do not need to be greased. Casserole examples:
- berry - add a glass of any berries to the curd mass,
- with broccoli and champignons - add boiled broccoli and fried mushrooms to the curd mass,
- with banana and apple - add banana whipped in a blender and diced apple.

MICROWAVE BAKING... For this quick curd casserole you will need: cottage cheese, a few tablespoons of sugar, 2 eggs, 1 tablespoon of semolina. Mix the ingredients and place in a bowl for microwave oven... Bake for 10 minutes, then leave in the oven for another 10 minutes until cooked through.

VARENIKI... You can buy frozen dumplings at the store and make breakfast in 5 minutes, but it's better to make your own dumplings. To do this, you will need: cottage cheese - 2 packs, eggs - 1-2 pcs., Flour - 0.5 cups, sugar. Knead the dough, roll into sausages. Cut the sausages into 3-4 cm wide pieces and put them in boiling water. When the dumplings come up, take out with a slotted spoon. Serve with berries, jam, sour cream.

SYRNIKI... Prepare the dough as for dumplings. Blind a round or oval ball out of it. Fry in a skillet on both sides. You can also serve with sour cream, berries, jam.

CHEESE SANDWICHES WITH GRAPES... Inspired by the dishes Italian cuisine You can also make a ricotta sandwich for breakfast by placing ricotta and chopped white grapes on a slice of whole grain bread. Ricotta can be replaced with cottage cheese or feta (if salty cheese is more to your taste). Nutritious, simple and delicious.

Fiber and vitamins: fruit breakfast ideas

APPLE WITH CINNAMON. Quick breakfast in a microwave oven with a special pleasant aroma... Mix the chopped or grated apple with muesli and cinnamon. Leave for 2 minutes to bake.

Baked apples... Can be cooked in the oven or microwave. The lid is cut off the apple, the core is cut out and filled with a small amount of sugar. You can bake without sugar, and pour the finished apple with honey before serving.

VEGETABLE Fritters... Traditional pancakes will be much healthier for your figure if you add grated carrots to the dough. And it is better to cook pancakes from vegetables - potatoes, zucchini, pumpkin.

FRUIT SALAD... A salad of your favorite fruits, seasoned with yogurt, low-fat sour cream or drizzled with honey is an option for a very light breakfast. It is rich in vitamins, but you will not get enough of a fruit salad (we recommend supplementing it with cereal bread, porridge or toast with cottage cheese). This salad is good in summer, when you don't feel like eating at all, or as a second breakfast (snack).

FRUIT COCKTAIL... In a blender, whisk 2 cups low-fat milk, 1 cup chopped fruit, and a couple of tablespoons of wheatgrass or cereal. Add a dash of syrup or honey for a sweeter shake. You can use yogurt instead of milk. The resulting milk and fruit breakfast contains everything you need: protein, fiber, carbohydrates. It will satisfy hunger and energize.

Smoothie... Fashionable in recent times the word "smoothie" means nothing more than a puree of berries, fruits and vegetables. A blender is used to prepare it. As with smoothies, you can add yogurt, milk, or water to smoothies (if the puree is thick). Here are some delicious combinations:
- strawberry smoothie with yogurt,
- grapefruit and blueberry smoothies,
- banana, raspberry and milk smoothies,
- apple, orange and carrot smoothies.

Water for breakfast

Apart from preparing breakfast dishes, don't forget about. It is good to drink BEFORE breakfast on an empty stomach. clean water, herbal tea or freshly squeezed juice.

Drinking fluids before meals should be mandatory good habit... This applies not only to breakfast, but also to all meals. This way you can easily get rid of the temptation to eat a cookie or tea roll. After all, after eating, you simply do not drink tea. But this is a topic for a separate article.

Breakfast every day: conclusions

Of course, it takes some time to prepare breakfast. But a slender figure is worth getting up early! Or buy a slow cooker and program it for cooking porridge, baking meat, omelet or cottage cheese casserole even in the evening.

Hope that healthy breakfast ideas, which we have listed, inspired you to eat healthy and varied, and from tomorrow you will include them in your diet. Choose one of the suggested options or combine recipes to make them tastier, healthier and more nutritious. Varied food - true friend on the way to losing weight!