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 with the right 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, chewing food thoroughly, this will help it better digest.
• 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 the use of raw vegetables and fruits.
• 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 healthy dishes.

What is healthy to eat in the morning?

Many people choose to eat in the morning what is quickest to cook: croutons, fried 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 meals to help saturate your 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 fermented milk 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 of butter, will become energy sources for a working day, both for adults and adolescents.
• Fruits and vegetables. Each meal should contain some fresh vegetables, fruits, and breakfast is no exception. Dried fruits are also useful, add them in small portions to breakfast porridge.
• 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 it and satisfy the feeling of 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 weight gain. 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, at lunch you should eat about 40% of the calories of the entire daily diet. 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 weight loss lunch is:

• fresh vegetable salad, which should start the meal. A vegetable dish will help start digestion, saturate the body with useful fiber.
• vegetable soup, lean borscht, cabbage soup or ukha - 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 a peptic ulcer. To lose weight, it is recommended to use for dinner:

• boiled or stewed vegetables, stews.
• 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. Rinse the apples under running water and 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. Grind sweet peppers without seeds into cubes.
4. Cut the peeled carrots into thin strips.
5. Finely chop the greens.
6. In a deep saucepan, heat up a few tablespoons of sunflower oil, send carrots to it. Simmer until tender (about 7 minutes).
7. Add all the other prepared vegetables to the carrots and simmer them under a 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 with 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, then 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 protein, fat 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 in such a way 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 recommendations 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 have a delicious 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. By watching the video, you will learn how to cook even more dishes that fully comply with the principles of proper and separate nutrition.

Healthy eating today is not just a fashionable phrase, it is the philosophy of life of a modern adult. Many programs have been written about this, there are many features, author's courses, but they are all united in one thing: pledge of well-being for a day, and as a result, for a long time, is a quality balanced breakfast. While at first glance it may seem like a daunting undertaking to prepare a “healthy” breakfast every day, it's actually quite simple, and we'll show you how.

Instead of a preface or eat breakfast yourself

We are all accustomed to having breakfast with a cup of coffee or tea, if we're lucky, with a sandwich, and on holidays - scrambled eggs and toast. This is the diet that most adults and, most dangerous, children eat. But breakfast should energize the whole day. And, if for a trip by subway / car and then sitting in the office, a couple of sips of espresso may be enough before lunch, then for kids a cup of tea with a slice of cheese will not be enough, because their whole future depends on what children eat for breakfast. day. The thing is that children spend much more energy than adults, in addition, they need to take nutrients somewhere in order to grow and develop. Cereals, fruits, and dairy products are ideal here.

The importance of breakfast has been proven by a lot of research, the morning meal is recommended by all doctors and nutritionists, there is even a proverb that you should eat breakfast yourself. And if, nevertheless, you are not completely sure of this, now we will finally dispel your doubts.

Why is it good to eat breakfast

Scientists have shown that skipping breakfast or not having enough nutritious breakfast has negative health effects. Memory, stress resistance, creative thinking ability may decrease, and vice versa, irritability and anxiety increase, logical thinking slows down, eyesight falls, and even fainting occurs.

When the body lacks energy, a person feels apathy and fatigue - this is a reaction of the nervous system. The digestive, circulatory and endocrine systems are also affected. The explanation is simple: when the body wakes up, it starts all the mechanisms of human life who were immersed in sleep at night. In the morning, blood circulation accelerates, and the stomach prepares to take food (after a 10-12 hour break in food). The production of enzymes begins, because the body needs to stock up on energy.

Also blood glucose levels decrease at night, there is less insulin, glucose stops feeding cells and there is a feeling of hunger. When we do not eat well, but have a snack on baked goods or sweets, the level of insulin jumps up and is deposited in the body in the form of body fat. And it should become an energy carrier for cells.

After snacks on the go, you will also not be able to get rid of hunger for a long time - this feeling will quickly leave you, but then it will also quickly return. Morning coffee will start and renew metabolic processes in the body, you just need to give him the opportunity to exchange something, simply feed himself. This is especially important for the stomach and pancreas.

The production of gastric juice starts in the morning. in the body, and the pancreas will also not ask you if you are planning to have a snack or not, and will begin to produce enzymes. The body experiences great stress if it hears the smell of food (for example, you fed your children and your spouse with breakfast, and you yourself decided to limit yourself to a cup of tea and coffee), a large release of enzymes occurs, the work of the gastrointestinal tract starts, but food does not come. Then the body has to “eat” its own cells.

And do not feed yourself with illusions that fat deposits will be used, they will just remain (the body will stock up on them in case of another malnutrition), first of all, useful elements will begin to be consumed from your reserves.

Why we don't feel like having breakfast

Many people know the feeling that they don't feel like eating in the morning. This feeling is especially acute when you had a hearty snack at night or went to bed too late.

The human body is designed in such a way that at night it needs a break in nutrition, it kind of goes into standby mode for an interval of 10 to 12 hours. Therefore, if you had dinner at 3 am, for example, it is absolutely expected that at 8 am you will not want to eat or even think about food. But this will also indicate that not only your stomach has not woken up, but also the whole body as a whole is in sleep mode.

Then by lunchtime you wake up, there is a feeling of hunger, you eat (most often densely, because before that you have already spent quite a lot of energy, but you have not recovered your strength), and after eating you are naturally drawn to sleep, because the body simply needs rest in order to be able to handle that kind of stress and digest your lunch.

It is according to this principle that a siesta is organized in Spain: the Spaniards get up neither light nor dawn, work until an hour or two, then postpone all their business, close shops for a break, have lunch, drink a glass of wine at lunch (not necessary) and go to rest for 2 -4 hours. Moreover, this practice is common in their country, even in large enterprises. In the daily routine of employees of large corporations, time is provided for daytime rest.

In our reality, it is far from always possible to lie down for an hour nap in the office. Therefore, you have to break the feeling of drowsiness and heaviness, pull yourself together and go to work. Note: This is the second feeling of fatigue of the day.

When your working day is over, you come home, have a snack, go for a walk, watch TV, read, and at 10 pm your body finally wakes up and the most fruitful phase of the day begins. But after all, it is dark outside the window, your eyes and head need rest, and you are full of strength and energy. There is an activity that you are passionate about until 12-3, during the same period of time you need to have something to eat, and then with a pure soul and a full stomach (which, by the way, does not need a load for the night at all), you go to bed. And in the morning again the usual scenario.

Just enough return your body to an organic daily routine(do not eat after 10 pm and go to bed early) - and on the very first day you will be filled with such a supply of energy that you did not even know about before!

What is healthy to eat for breakfast?

What to eat in the morning, so that it is tasty, not hard to cook, and at the same time nutritious and healthy. And in order not just to have a snack, but to get a quality balanced meal.

First, a little biology. At the first meal, a person needs to get 50% carbohydrates, 30% protein and 20% fat from the entire daily norm. Therefore, it is better to have breakfast with complex carbohydrates - they break down longer, and, accordingly, feed a person with energy longer. Translated into the language of culinary, it is, cereals, cereal biscuits and wholemeal bread.

You can replace complex carbohydrates with low-fat dairy products, fish, meat and eggs, or vegetables and fruits. It is with these products that you should eat breakfast. Perfect fit

When it comes to drinks, breakfast leaders are fresh and tea... But, of course, not everyone can deny themselves a cup of coffee. This is allowed, but in addition to coffee, do not forget to drink a glass of water, then you will balance the amount of fluid in the body that is excreted by this tonic drink.

Quick breakfast recipes with photos

How do you make a quick breakfast? Now we bring to your attention five recipes healthy, nutritious and light breakfasts that will kick-start your healthy diet and are great for every day of the work week.

It is trite, but humanity has not yet come up with a better breakfast. If you add dried fruits, fresh berries, fruits, a little nuts and a spoonful of honey to it (not all at once) - you get a completely unusual and delicious breakfast. Porridge can be supplemented banana chocolate drink consisting of a couple of tablespoons of cocoa and a glass of milk. You just need to beat these ingredients in a blender.

Recipe 2. Scrambled eggs with a piece of lean boiled meat and vegetable salad.

Fry a couple of eggs. Boil a piece of pork in salted water in the evening. When cooking, add the mixture of peppers, carrots and onions to the saucepan. Place the finished pork in a bowl, brush with chopped garlic, add spices to it, cover, wrap with a towel. In the morning you will have a beautiful homemade boiled pork, which is enough for several meals (half a kilogram is enough for 3 days for the whole family).

The choice of vegetables for salad depends on the season and your preferences, it can be a tomato with pepper, a radish with a cucumber, cabbage with carrots, seasoned with olive oil or simply cut into slices on a plate.

Recipe 3. Cheesecakes with sour cream based on low-fat cottage cheese. Fruit and tea with honey.

Knead the cottage cheese dough with the addition of eggs, flour and sugar, fry the syrniki. Serve them on the table thickly drizzled with sour cream, you can with sweet jam, or you can salt them a little instead of sugar and serve with grated cheese. In the correct use of honey, you need to observe the nuance: never put it in hot tea, from this all its useful properties are leveled, and it does not bring any benefit at all, but on the contrary, it becomes harmful. Eat it with a spoon after sipping your tea.

Recipe 4. Hot toast with cheese, boiled egg, beet salad, berry smoothie.

Toast yourself a couple of toasts, you can use a frying pan, you can use a toaster; boil an egg. Grate the beets, add prunes and walnuts to it, salt and pour over the salad with vegetable oil. - a fairly hearty and nutritious breakfast.

Diversify this breakfast berry smoothies... To prepare a drink, you will need a few of any berries or fruits of your choice, it is only important that at least one ingredient has a dense pulp (peach, banana or mango). Place the berries in a brandy, stir, add juice, milk, cream, beat again and serve over ice.

Recipe 5. Banana with stewed pumpkin, yogurt and green tea.

Banana is a very nutritious and complete food in itself. And next to a pumpkin, it will energize you for the whole day. Cut the pumpkin into small pieces, mix with a chopped apple, add a little lemon zest, a spoonful of honey to the dish and pour in half a liter of water. Simmer for 15 minutes over low heat. If breakfast is not high in calories for you, wash it down with yogurt. Green tea perfectly tones the body.

And you need benefits, that is, slow carbohydrates (which will take a long time to be absorbed and give energy and strength), a vitamin-mineral complex of substances and, importantly, speed and ease of preparation. Write it down!

What can you quickly prepare for breakfast?

Of course, an omelet!

• It is very easy to get creative and get away from the traditional fried eggs with tomatoes and herbs. So let's start with the cheese omelet. Beat a few chicken eggs with grated cheese (about 150g), two tablespoons of milk, flour (1 tablespoon). A mixture of salt and fry in butter on both sides. The cheesy flavor will surely add a spicy touch to the traditional omelet, and you will be happy to take this recipe into your arms.
• If you have a full 20 minutes left, indulge yourself with an original Greek omelette. For a serving for two, cook 7 eggs, 70 g cream, red onion, bell pepper, 5-7 cherry tomatoes, 150 g feta cheese and a few olives. Whisk the eggs and cream and place in a skillet with olive oil. Cut onion, peppers and tomatoes into slices, crush the cheese and spread this "filling" over the egg mixture. Put out 3 minutes and you're done! Drizzle the omelet with olive oil, garnish with olives and optional parsley and arugula.
• Another ham omelet recipe ensures that your quick breakfast is sure to be filling. Stir a few eggs with milk (0.5 tbsp.), Add a little salt and pepper to taste. Fry the sliced ​​ham in a frying pan, pour in the egg mixture and leave under the lid for 5-7 minutes over moderate heat.

Cooking breakfast in the microwave

If you have absolutely no time to stand at the stove and stir the porridge so that it does not burn, there is a way out! The microwave is a wonderful invention, it just needs to be given the command "Pot, boil!", And breakfast already exudes an appetizing aroma.

Popular

Try the multigrain cereal with strawberries for breakfast. In a microwave oven, mix your favorite cereal flakes: 1/4 cup oatmeal, 2 tablespoons. stalwart flour, 2 tbsp. buckwheat, 0.5 tsp. baking powder, a little salt and cinnamon. Separately mix 2 tablespoons of applesauce, 2 tbsp. spoons of milk, pieces of strawberries (dried apricots can be used) and a pinch of vanillin. Combine both masses and microwave for one and a half minutes. Wait the same amount if necessary.

Let's make a French breakfast at home? For example, a quiche puff pie? With a microwave, this dish will take you no more than 5 minutes. Mix in a special bowl 1 egg, 2 tablespoons. milk, 1 tsp. butter and a whisper of salt and pepper. Put 4 cherry tomatoes, a little grated cheese and finely chopped white bread (30g) into the resulting homogeneous mass. Place in the microwave and bake the quiche at maximum temperature for 1 minute.

And the best breakfast is, of course, everyone's favorite oatmeal! Pour a glass of oatmeal into a special bowl, add a glass of milk and sugar to taste. Close the lid and place in the microwave for a couple of minutes. Add berries to the finished oatmeal to taste: raspberries, blueberries, strawberries or dried fruits.

Pancake recipes for a quick breakfast

The good thing about pancakes is that you can diversify the fillings, so your breakfast will be different every day. Beat 3 eggs until frothy, add 3 tbsp. milk, add a pinch of salt and 3 tbsp. Sahara. Slowly add 1.5 tbsp. flour, stirring so that there are no lumps. When the mass is homogeneous, pour in 1.5 tbsp. vegetable oil and start baking in a preheated pan.

Remember a few recipes for the filling.

• Curd filling: 300 g of curd, 1 yolk, 2 tablespoons. sugar and 50 g of raisins. Combine all ingredients until smooth and add to pancakes and fry in a skillet.
• Cheese with ham: 300 g of ham, 150 g of cheese, 3 boiled eggs. Cut the ham into strips, grate the cheese with eggs and salt. After adding the filling, you can microwave the pancakes to melt the cheese.
• Filling with salmon and cheese. Brush the finished pancake with melted cheese, put a few pieces of red fish and sprinkle with herbs.

What to cook for breakfast quickly and tasty? I think you found the answers! Now boldly go to the kitchen to cook for yourself or your loved ones a new mouth-watering dish. Rest assured that with our recipes you will get the optimal nutrient intake for a rewarding day and make your breakfast really quick!

Breakfast and lunch are the most nutritious meals. Therefore, try to make them varied, nutritious, healthy and, if possible,

There are many breakfast options for those looking to keep their shape. Breakfast coffee with a croissant looks delicious, but it is unlikely that you will become slim and healthy from it.

Breakfast is not necessarily porridge. It can be tasty and varied, you can choose your favorite options and cook something original from time to time.

Healthy breakfast rules

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

1. Carbohydrates are better to choose slow, contained in cereals, any vegetables, fruits and dairy products.

2. Do not do without fiber, which creates a feeling of a full stomach. It is very beneficial for the digestive system. Adequate fiber is found in fruits and vegetables, oatmeal and bran bread.

3. For a long time, protein foods can dull the feeling of hunger. The best sources are eggs, fish, mushrooms, meat, legumes, and nuts. Any of these items can be included in a healthy breakfast.

4. If we talk about fats, they must be unsaturated. These 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 products. Needless to say, a cup of coffee will energize you, but nevertheless, such a breakfast is not acceptable without a supplement.

Cereal-based breakfast recipes

WHEAT OUR

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 occasionally. At the end of cooking, add butter, salt, sugar. Serve with jam, preserves, honey.

TOAST

Take bran bread (whole grain), cut into pieces (shape as you wish). In a deep bowl, combine eggs, milk and salt. Saturate bread in this mixture and fry in a skillet.

BREAD WITH PEANUT BUTTER

Toast 2 cereal loaves. Spread 1/2 tbsp on each of them. l. peanut butter. You can stretch the pleasure for a long time by eating bread with peanut butter, because it has an incredible taste and aroma.

RICE WITH SMOKED FISH

In Victorian times, it was customary in England to serve breakfast kedgeree - rice with smoked fish and eggs. 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 use cod or smoked mackerel. Boil the eggs in a steep (about 10 minutes with a slow boil), cool.

Fry mustard and cumin seeds over medium heat in hot sunflower oil. Then put the chopped onion in the pan, add the turmeric and quickly fry over medium heat for just a couple of minutes, stirring occasionally. Add boiled rice to the onion. Next, sprinkle with lemon juice. We clean the fish from bones and skin, cut it into pieces, put it on the rice. Add chopped parsley, salt if desired, put quarters of boiled eggs on top.

OAT WITH PEANUT BUTTER

Prepare oatmeal, add 1 medium banana, diced. Top with 1 tbsp. l. melted peanut butter. Very tasty, and most importantly - fast.

MUESLI

Take muesli, cover with cream (regular or soy milk).

BUCKWHEAT

Boil buckwheat with boiling water in a thermos, leave overnight. In the morning, a warm and healthy breakfast is ready!

OAT IN THE BANK

A healthy and quick breakfast can be prepared in the evening. We put oatmeal, yogurt, any berries, fruits in a glass jar and send to the refrigerator.

Egg-based breakfast recipes

EGG SANDWICH

Shake 2 eggs, add 1 tsp. ground red pepper. Fry in a pan. Cut the bun into 2 pieces, brown the slices. Place the scrambled eggs between the halves. This quick sandwich is a good source of protein.

Omelette with bacon

Shake 4 egg whites, add 50 g grated cheese and 1 slice of bacon. Fry in a pan. After such a meal, you will feel full for a long time.

ROLLS WITH EGG AND CHICKEN

Make scrambled eggs with 2 egg whites. Cut the finished chicken breast into strips. Put everything on a sheet of pita bread, add the chopped tomato and roll into a tube. This dish is low in calories and at the same time nutritious.

BREADED EGGS

Soft-boiled eggs can be eaten with toast, cut into 1 cm strips. The toast can be dipped in the yolk.

OMELETTE ON CHEESE LAMINATE (OVEN)

Put cheese, cut into pieces, on the bottom of a baking sheet or deep frying pan so as to cover the bottom. Put tomatoes cut into slices on it. Beat eggs with milk and add the previous ingredients with this mixture.

Then put in the oven. It turns out an airy omelet with a cheese "crust" at the bottom and juicy tomatoes inside. Very tasty!

ROLLS WITH OMELETTE

Delicious and nutritious breakfast. Make a thin omelet with 1 or 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

Microwave the hamburger bun and cut it in half. Put a piece of soft cheese on one half, sprinkle with chopped herbs, top with sauce or vegetable oil and cover with the other half. You can take this sandwich to work with you - it's a great alternative to the poppy sandwich.

BAKED APPLE WITH CINNAMON

Add granola and some cinnamon to the finely chopped or grated apple. Put in the microwave for 2 minutes - and breakfast is ready! This dish is very healthy, and cinnamon gives it a special spicy aroma.

EGG PROTEINS WITH SPINACH

Take 3 egg whites, add 1/2 cup thawed spinach to them, salt and pepper to taste. Cook in the microwave for 2 minutes. If boiled potatoes are served as a side dish, the breakfast will be more satisfying.

ROLL WITH TOMATOES AND CHEESE

Place 2 slices of tomato and 50 g of low-fat cheese between the halves of a cereal bun. Cook in the microwave until the cheese is melted. This dish is prepared in a matter of seconds and combines grains, dairy products and vegetables.

Breakfast recipes with the magic blender

SOY SHAKE

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

YOGHURT CITRUS NECK

In a blender, combine 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 of crushed ice. To make the cocktail sweeter, you can add a little honey or syrup.

MILK-FRUIT COCKTAIL

Whisk in a blender 1 cup chopped fresh fruit and / or berries, 2 cups low-fat milk, 100 g vanilla pudding, and 1 cup crushed ice. Pour into 4 bowls and serve immediately. Carbohydrates, protein and fiber are great for satisfying hunger and providing you with energy for half a day.

Fruit breakfast recipes

BANANAS WITH NUTS

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

FRUIT SALAD

For me personally, this breakfast will not work. I will stay hungry. But if you prefer to divide breakfast into 2 meals, just like the French, then feel free to make a fruit salad. Ingredients of your choice.

Recipes for a quick and easy breakfast

OAT, FRUIT AND SOY MILK

Microwave oatmeal, add berries to it, and pour yourself a glass of soy milk. A great option for those who are always in a hurry.

YOGHURT WITH APPLE JUICE AND FLAKES

In a bowl, combine 1/2 cup apple juice, 1/2 cup vanilla yogurt, 1 tsp. sugar and a pinch of cinnamon. Refrigerate overnight. Add 2 tbsp before serving. l. ready-to-eat oatmeal
flakes. Cooking in the evening can save you tons of time in the morning.

BREAD WITH YOGHURT AND STRAWBERRY

Spread yogurt or whipped cottage cheese on the crispbread and top with the strawberries.

Cottage cheese with melon

Put 1 glass of cottage cheese in half a small melon. Sprinkle some peeled sunflower seeds on top and sprinkle with honey. This breakfast is the best choice for those who cannot eat heavy food in the morning.

APPLE ROLL

Put on a sheet of pita bread a finely chopped half of an apple, a little cottage cheese, put 1/2 tsp. sugar and a pinch of cinnamon. Wrap in a roll. Cook in the microwave for 30 seconds.

VEGETABLE Fritters

You can make vegetable fritters by adding grated carrots, potatoes, pumpkin, or courgettes.

Curd based recipes

CURD 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. no top sugar, 2 eggs, tbsp. l. decoys. Combine all ingredients, place in oiled microwave ovenware, bake on normal setting for 10 minutes. Do not remove from the oven for another 10 minutes - until fully cooked.

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CHEESE WITH SOUR CREAM AND DRIED FRUITS

This breakfast recipe is super quick and versatile. Let cottage cheese, dried fruits, nuts, jam and frozen berries always be at your home, then you can easily cook it. The flavor of this dish will vary depending on the ingredients.

SYRNIKI

Cheesecakes are made very quickly. I just adore them and sometimes I allow myself this recipe. Take 250 grams of cottage cheese, 1-2 eggs, sugar, salt and 0.5 cups of flour. In a deep bowl, combine the cottage cheese with eggs, salt and sugar (you can add baking powder), then add flour and continue stirring.

With a tablespoon dipped in water, pick up the curd mass, roll in flour on all sides and form a round or oval meatball. Fry in a pan on both sides. Serve with berries, sour cream.

You can also put pieces of cheese into the syrniki: it will melt inside.

Sunday breakfast recipes

On Sunday, you can cook something new. These dishes take longer, but the results are worth it.

POTATO WITH EGG

Combine bacon slices with chopped green onions and microwave for 1 minute. Add 1 chopped boiled potato and cook for another 3-5 minutes. Season with salt and pepper, cover with egg and bake for 1.5 minutes. Sprinkle with 1 tbsp. l. grated cheddar cheese. Serve with orange wedges. Add 1 more egg and more bacon for a delicious dinner.

SPICY OMELETTE WITH CHEESE

Mix 2 eggs with 1/4 cup chili sauce. Pour the mixture into a greased skillet, sprinkle with 2 tbsp. l. grated cheese. Cook for 5 minutes. Serve with tomato salad. The cheese makes the omelet very satisfying, and the chili makes it spicy.

OAT BRANCAKES WITH BERRIES

This breakfast recipe is very healthy. Knead the pancake dough, but use oatmeal instead of wheat flour. Add 1 cup blueberries or other fresh or frozen berries. Cook in a skillet with a little oil. Serve with melon chunks. Put the remaining dough in the refrigerator and cook the pancakes the next morning.

Weight loss breakfast - what not to eat

Sausages, sausage, banal sandwiches without vegetables and herbs, glazed curds, "miracle yoghurts", crispy flakes (all sorts of pillows), etc. ...

Photo Ideas - Breakfast Recipes

Lately, I often make croutons and vegetable salad for breakfast. What is your recipe for a delicious and healthy breakfast?

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

1. Prepare the menu in advance. Nothing helps to save precious time in modern society as the ability to plan. Thinking over a plan of breakfast dishes in advance (preferably a week in advance), you can make your food varied, which means more healthy and tasty.
2. Prepare the kitchen for battle in advance. The preparation time for many dishes in the morning can be shortened by preparing for this process in the evening. For example, put plates, cups, forks on the table, pour tea into a teapot or coffee into a coffee machine. These simple steps will save you a little time, which is so lacking in the morning.

To get more time in the morning or get an extra few minutes of sleep, take a little over half an hour in the evening to prepare your nutritional bars. Moreover, such a tasty and healthy dish can be stored in the refrigerator for several days and even taken with you in quality.

Mymarycakes.ru

Ingredients

• 1 cup oatmeal
• ½ cup oat flour;
• 1 handful of dried fruit;
• 2-3 slices of grated dark chocolate;
• ⅓ glasses of milk;
• 1 tablespoon honey;
• 1 tablespoon olive oil
• salt and cinnamon to taste.

Preparation

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

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

Recipeshubs.com

A serving of unflavored natural yogurt and slices of your favorite fruits are a great cold breakfast that will not only save you time, but will also be very healthy. In winter, when it is difficult to buy good fresh fruit, dried fruits (dried apricots, raisins, prunes, etc.) can be an excellent substitute.

If you're used to starting your morning with nutritious scrambled eggs, try replacing it with mouth-watering frittata. Having cooked an Italian omelet in the evening with any ingredients of your choice, in the morning you will only have to warm up your breakfast.

Recipeshubs.com

Ingredients

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

Preparation

Fry the finely chopped mushrooms and onions in olive oil, add salt and pepper to taste. Beat the eggs with two tablespoons of grated Parmesan and pour over the mushrooms. Bake in an oven preheated to 180 degrees for 10 minutes. Sprinkle the cooked frittata with herbs and cheese and cut into portions.

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

Foodnetwork.com

Ingredients

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

Preparation

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

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

Goudamonster.com

Ingredients

• 2 cups nuts (hazelnuts or almonds are better);
• 350 g sugar;
• ½ teaspoon salt;
• 4 squirrels;
• vanillin to taste.

Preparation

Grind the nuts with sugar in a blender until finely crumbled. Whisk the egg whites and salt, then gradually add the nut mixture and vanillin while whisking. Spoon the mixture onto a baking sheet lined with baking paper. Bake in an oven preheated to 160 degrees until golden brown (about 30 minutes).

Multivarenie.ru

Prefer to start your day with porridge, but don't have time to cook it? Then use the benefits of modern technology. Pour wheat, corn, rice or other porridge into the multicooker in the evening, pour milk and water (the ratio of porridge and liquid is 1: 3), add salt, sugar and seasonings to taste - everything, the multicooker will do the rest. In the morning you will have a hot and healthy breakfast.

Howcooktasty.ru

If you have not yet purchased such a miracle of technology as a multicooker, then you still have many other options for cooking porridge. For example, pour buckwheat with kefir in a ratio of 1: 3 (cold version) or boiling water in a thermos (warm version) and leave overnight. In the morning, breakfast, filling you with B vitamins and trace elements, is ready.

8. Berry parfait

Sometimes in the morning you want to please your soul mate (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 cornflakes;
• 150 g berries.

Preparation

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

The recipe for syrniki in the oven is good because there are several options for serving it in the morning. They can be prepared in advance and served cold for breakfast, or heated in the microwave. You can also knead the dough in the evening, arrange it in forms or on a baking sheet, and in the morning just send the cheesecakes to the oven. While you're packing, a fragrant and airy breakfast is ready.

Multivarenie.ru

Ingredients

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

Preparation

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

Recipeshubs.com

In the evening, prepare a set for - a banana, an apple, half a teaspoon of honey, a pinch of cinnamon, a glass of milk (yogurt or kefir) and send it to the refrigerator. In the morning, you just have to mix all the ingredients.

Goodhabit.ru

Grind seeds, nuts, dates in a blender with natural yogurt. You can add any other ingredients you like on top, such as raspberries, blueberries, or coconut flakes. Place your meal in the refrigerator and enjoy a delicious and nutritious breakfast in the morning.

Bestfriendsforfrosting.com

Thanks to the salmon toast in the morning, you will receive a storehouse of useful elements - protein, omega-3s, fatty acids and iron. Due to its high sodium content, this breakfast should definitely be included in your diet.

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

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 (about 15-20 minutes). Grate the carrots, chop the onion and sauté over medium heat. The cooled ingredients must be ground in batches in a blender bowl, together or separately. Mix everything again and place in a container.

The benefit of baked apples lies in the fact that in the process of their preparation, a maximum of useful substances, minerals and vitamins are preserved. First of all, it is potassium and iron.

Cookingmatters.org

Ingredients

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

Preparation

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

Goodhabit.ru

Simply cut the banana in half and top with natural yogurt, coconut, muesli and some honey. This is a very simple but tasty and healthy breakfast.

This low-carb meal is rich in vitamins A and C, making it a great source of keratin, lutein, and zeaxanthin. Polenta is often served cold, which means it can be cooked the night before.

Fooditlove.com

Ingredients

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

Preparation

Mix the polenta, cane sugar, eggs, butter and half a vanilla pod until smooth. Fill ⅔ dough into a greased pan and bake for an hour.

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

Place the caramelized oranges with ginger on the cooled muffin and garnish with Angleise cream.

Huffingtonpost.com

Finally, the simplest, but no less healthy dish. Boil a few and leave in the refrigerator. In the morning you will have breakfast with an excellent source of protein.

Using the proposed 17 dishes, you can independently combine and create many breakfast options. Just replace or supplement some ingredients with others according to your taste or mood.

Agree, now you have absolutely no excuses left for missing an important morning meal. Having prepared any of the proposed breakfast options in the evening, you just have to make a good cup or make tea in the morning.