Light breakfasts for every day. Breakfast for every taste. Quick and healthy recipes. Norwegian style

Leading trend healthy image life and proper nutrition is growing day by day. People are increasingly thinking about their health. Era of lunches instant cooking is becoming a thing of the past, today it is fashionable to eat only fresh the right products, and it pleases. What's healthy to eat for breakfast? This is exactly what we will talk about.

What kind of breakfast can be called complete?

What's healthy to eat for breakfast? There are hundreds of thousands of recipes for a complete breakfast, but you can’t remember them all, and you often don’t have time to search. When preparing a healthy breakfast, you need to know the principle. Knowing the list and their compatibility, you can improvise, creating something new every day. The most useful and versatile products are available to everyone. Eggs, tomatoes, cheese, herbs, cottage cheese, milk and, of course, cereal. It is advisable to eat fruits every day and not just for breakfast.

American pancakes or pancakes. Undoubtedly, everyone has seen in films how people eat small pancakes at breakfast. They are radically different from the usual pancakes. They are baked in a dry frying pan and are more similar in composition to pancakes, but without yeast. It is very tasty and nutritious.

Carbohydrate nutrition

What should it be healthy breakfast? Proper nutrition must be balanced. It is important for the body to receive proteins, fats, carbohydrates, and vitamins in the right quantities.

Buckwheat. This cereal is dietary and very healthy, especially if you do not cook it, but steam it with boiling water. All proportions are maintained as during cooking. You need to pour boiling water or hot broth over the cereal and wrap the container, organizing something like a thermos. In the morning, a warm breakfast is already ready.

Breakfast in the microwave

The first assistant in the kitchen is the microwave. It saves a lot of time and allows you to prepare breakfast in the evening and reheat it in the morning. You can also make everyone's favorite hot sandwiches. Not very healthy, but incredibly tasty. Homemade sandwiches with cheese and herbs or with onions, tomatoes and feta cheese are much tastier and fresher than store-bought fast food.

IN microwave oven you can prepare a delicious and healthy breakfast. The recipes are presented to your attention below.

Egg in a cup. An egg is broken into a ceramic cup or bowl and covered with a special plastic cap for microwaves. You can add chopped green onions, greens, pieces of ham or meat. Fast, tasty and healthy.

Apple mix. You need to grate an apple, add a little granola and cinnamon; those who have a sweet tooth can flavor their breakfast with honey. All ingredients need to be mixed and put in the oven for a couple of minutes. This breakfast will diversify your diet, and cinnamon will help make your figure slimmer.

The healthiest breakfast: food of champions

A light breakfast in the form of a cocktail consisting of vitamin products will give you the opportunity to have a quick and healthy breakfast. You will need an immersion blender and will take two minutes maximum to prepare. You need to prepare several sprigs of greens, whatever you like; a good choice would be spinach, parsley, borage, everything is filled up to half with kefir, and the rest will be taken mineral water. You can also add chopped pine nuts. This mixture will invigorate the body and activate the entire body.

What's the healthiest breakfast? Super energy shake consisting of yogurt, fresh fruit, orange juice and crushed ice. You should take all these components in the proportion of half a glass and add a couple of tablespoons of sprouted ingredients. Ingredients crushed in a blender - a real find for vegetarians and people leading active image life.

Combine one glass of fruit or berries and two glasses of milk with half a glass of pudding. Add a glass of crushed ice and blend thoroughly with a blender. The cocktail is rich in vitamins, carbohydrates, proteins and fiber, drunk in the morning, it perfectly satisfies hunger and gives a surge of energy.

Hearty sandwiches for breakfast

As you already know, soft white bread does not provide satiety, but it can be combined with foods rich in fiber and giving strength and energy. You can give a slice of bread an appetizing look using a toaster or the old fashioned way, in a frying pan.

Some sources advise eating peanut butter sandwiches in the morning, but keep in mind that peanuts are not digested or absorbed by the body. This is perhaps the only nut that has virtually no benefits. It is better to grease the bread with butter and add a slice of cheese. Sandwiches with noble varieties of fish are incredibly tasty in combination with fresh cucumbers or olives. Complement a cup of coffee with such a sandwich, saturation will last for a long time, and the energy supply will last until lunch. Fish is rich in omega-3 fats, which stimulate brain function.

Today, not everyone can afford expensive fish for breakfast, especially big family. It is recommended to drink one capsule of fish oil every day.

Now you know what a tasty and healthy breakfast is. The diet must be correct and complete. This is one of the main components of our wellness. Don't neglect this. Be healthy!

In the fight against extra pounds, it is very important to properly organize your diet. A properly prepared breakfast plays an important role, without which no diet will be effective. It depends on it whether you will be full or hungry throughout the day, active or lethargic, cheerful or sad. Do not underestimate this meal - and not only as part of losing weight, but at other times too.

Why is it so important?

Nowadays, nutritionists no longer advise going on diets, since to lose weight it’s enough just to organize proper nutrition. And it presupposes the mandatory presence of a full breakfast. And you don’t have to think that you’ll have to eat one with water without salt, sugar or butter. This meal can be both tasty and healthy at the same time, if you try. The main thing is to force yourself to cook it when you just had to get out of a warm bed and need to urgently run to work.

Its main functions:

• “turns on” (awakens) the body;
• activates digestion;
• gives a good mood;
• makes unhealthy snacks optional;
• energizes;
• provides protection against viruses and harmful microbes;
• nourishes the brain;
• increase ability to work, intelligence;
• strengthens muscles;
• improves metabolism;
• saturates well, regulating appetite and allowing you to reduce the amount of lunch and dinner.

Agree: there are worthy arguments in favor of still arranging for yourself full breakfasts in the morning, which act on the body like energy, but without harm to health.

To completely dispel your doubts, let’s use simple mathematics. The classic scheme of proper nutrition as part of weight loss: 3 main meals + 2 snacks between them. You need to have dinner 3 hours before going to bed. Theoretically, we exclude breakfast: dinner - around 19.00, slept for about 8 hours, then lunch somewhere around 11.00. Calculate how long the food did not enter the stomach - approximately 16 hours. The body perceives this as a forced hunger strike and goes into saving mode. Metabolism automatically slows down, the appetite during lunch and dinner wakes up brutal - and everything you eat will not be converted into energy, but into fat depots throughout the body.

Numerous studies show that without breakfast, most people begin to develop overweight. However, this process is very individual, and there are exceptions. There are those who don’t eat in the morning and look cheerful and fit. There are few of them, and it is not a fact that you are one of them. Therefore, still try to eat properly and nutritiously.

What should it be like?

Once you realize how important proper breakfast to lose weight, you need to figure out what it should be in order to benefit the body. After all, everyone understands that a sweet bun with a thick layer of chocolate butter, washed down with strong coffee with heavy cream and 3-4 tablespoons of sugar, is unlikely to contribute to weight loss.

According to nutritionists, perfect breakfast for those who dream of slim figure, must meet the following criteria:

1. Balanced

From the point of view of BJU: 1/3 - proteins, 2/3 - carbohydrates, 1/5 - fats.

1. Calorie-sensitive

Diet breakfast should be 20-25% of daily calorie content. Normally this is 2,000 kcal, for weight loss - 1,200-1,500 kcal. We calculate - we get 400 kcal with proper nutrition and in the usual way life and 250-300 kcal - if you really want to lose weight.

1. Nutritious

To saturate the body before lunch and prevent breakdowns and overeating during the day. That’s why it’s so important to include carbohydrates, and they should be slow, not fast.

1. Low-fat

That is, if dairy products are present, then with a low fat content, butter - only in very limited quantities.

1. Easy

Promoting good digestion, and not aggravating and causing flatulence and bloating.

It is imperative to include fruits, which are considered natural energy drinks and give a boost of energy for the whole day.

Several Yet useful tips how to organize healthy breakfast with proper nutrition so that it promotes weight loss.

1. The ideal time is in the morning from 07.00 to 09.00, half an hour after waking up.
2. Half an hour before meals you need to drink a glass of water.
3. You should always have breakfast at the same time.
4. If you have no appetite in the morning, find ways to awaken it: buy bright dishes, eat the most delicious products, spend this time with your loved ones.
5. If you don’t have time to prepare delicious and complex dishes, do it the night before so you can simply reheat it in the morning.
6. Frying, grilling - no The best way preparations. All the others are quite suitable.
7. No need to swallow the porridge, burning your mouth. This is harmful to the gastric mucosa. The temperature of the food should be comfortable.
8. You can’t rush and sit on gadgets - the process of eating should give you a feeling of pleasure and complete satisfaction.
9. Don't overeat - you need to leave the table with a slight feeling of hunger.
10. Before meals, it will be useful to do morning exercises.

Product Lists

Well, now directly the lists of products, what is best to eat for breakfast, and what is strictly prohibited when losing weight.

Can:

• boiled chicken breast (especially useful for athletes, as it contains a lot of animal protein for the formation of beautiful muscle mass);
• honey is a natural energy drink;
• milkshakes;
• (but only drunk after breakfast, not before);
• olive oil;
• nuts;
• healthy porridges (buckwheat and rolled oats primarily) - the same ones slow carbohydrates, promoting weight loss;
• fresh fruits with minimal sugar content;
• cheese, low-fat kefir- an ideal combination of protein and calcium;
• Fresh juices and smoothies are sources of vitamins;
• bread - rye bran or whole grain, toast;
• eggs and any dishes made from them are a source of protein and vitamins.

It is forbidden:

• bananas - oddly enough, also fall into this list, and not only because of the high sugar content: excess magnesium in the morning disrupts the internal balance of the body;
• bacon, sausages and sausages;
• fat meat;
• yoghurts with colors and flavors;
• canned food;
• smoked meats;
• mayonnaise, ketchup, soy sauce, vinegar;
• pasta;
• carbonated, energy and alcoholic drinks;
• marinades, pickles;
• some diets suggest eating grapefruits for breakfast, while citrus fruits on an empty stomach are the right path first to heartburn, then to gastritis, and in the future to an ulcer;
• dumplings;
• pies, pancakes, pancakes, donuts and other baked goods;
• fish;
• fresh vegetables - on an empty stomach irritate the gastric mucosa;
• sweets (sweets, cookies, chocolate), sugar;
• spices, seasonings, onions, garlic, pepper;
• cottage cheese - nutritionists advise consuming it in the afternoon;
• fast food.

Questionable products

Nutritionists have mixed opinions about breakfast cereals: cereals, muesli and snacks. Yes, these are very tasty, many people like them, they give a boost of energy and a good mood for the whole day. On the other hand, this is not the most suitable option for losing weight, because they contain too much sugar - those same fast carbohydrates that provide a short-term feeling of fullness. In just an hour you will want to eat again. If you like muesli, then at least eat it with fruit and low-fat kefir.

The second list is quite relative. To avoid a breakdown, once a week large quantities You can afford some fast carbohydrates. In the absence of other indulgences, a spoonful of jam or a fresh scone will not make you fatter or derail your weight loss plan.

Top best

We bring to your attention a small TOP. It includes the healthiest breakfasts that are suitable for any weight loss program. You can safely use them to create a diet menu.

1. Tops the rating healthy porridge for breakfast - oatmeal cooked with water, kefir or low-fat milk. You can add your choice of fruits, nuts and honey to it.
2. Buckwheat porridge.
3. Smoothie from low-fat kefir and fruits (except citrus fruits and bananas).
4. Baked omelette. You can add vegetables (tomatoes, zucchini, sweet peppers), tofu, mushrooms, spinach to it.
5. Fruit salad without bananas and citrus fruits.
6. Sandwich made from hard cheese and whole grain bread.
7. A handful of nuts.
8. Carrot muffin with raisins.
9. Roll of lavash, lettuce, boiled chicken breast and natural yogurt instead of dressing.
10. Whole grain sandwich with chicken or turkey.
11. Eggs, hard-boiled or soft-boiled.

Options

If you need sports (men's) or the lowest calorie breakfasts, we offer the following options.

Low calorie:

• eggs with herbs;
• scrambled egg quesadilla;
• swirl with ricotta;
• tofu with mushrooms;
• oatmeal with berries;
• rice pudding with pistachios;
• carrot cutlets.

Sports:

• protein salad of squid, chicken breast and egg white;
• egg white omelet;
• boiled eggs;
• porcini mushroom salad;
• milkshake;
• shrimp with lemon juice;
• whole grain bread with a piece of boiled chicken breast;
• oatmeal or buckwheat with milk.

An athlete's breakfast must be protein-rich and dense. During hard training, you need to drink whey or gainers in the morning. The ratio of carbohydrates to proteins depends on your body type. For ectomorphs it should be approximately the same. For mesomorphs, breakfasts consisting of 65% proteins and 35% carbohydrates are recommended. Endomorphs need to reduce the amount of carbohydrate foods to 25%, but at the same time eat more protein.

It is not necessarily addressed only to men. If girls don't just want to get rid of extra pounds, but also to find the most beautiful figure against the backdrop of intense training, they can take advantage of these options.

Menu

Even the most delicious breakfasts, if they are repeated, they will soon become boring and can jeopardize any diet. To prevent this from happening, you need variety in the products and dishes that you prepare for yourself in the morning. An indicative version will help in creating a menu for each day.

This menu is an example, that is, you can change something in it at your discretion. The main thing is to adhere to the principles of healthy eating.

Recipes

Let's look at a few of the most popular breakfasts with calories listed. And first of all, these are porridge recipes, with which nutritionists recommend starting the morning.

Oatmeal with kefir (102 kcal)

Ingredients:

• a glass of oatmeal;
• 500 ml;
• berries, nuts, fruits;
• salt.

Preparation:

1. Pour kefir over the oatmeal in the evening.
2. Add salt in the morning.
3. Add finely chopped apples, any berries or chopped nuts.

Buckwheat porridge on water (107 kcal)

Ingredients:

• a glass of buckwheat;
• 500 ml water;
• salt.

Preparation:

1. Sort the grains, rinse in several waters.
2. Fill cold water, bring to a boil, cook until tender.
3. Add some salt.

Smoothie (60 kcal)

Ingredients:

• 4 things. fresh strawberries;
• half ;
• 100 ml low-fat kefir;
• 30 g oatmeal;
• some nuts.

Preparation:

1. Peel and core the apple. Cut into cubes.
2. Combine strawberries, apple and oatmeal in a blender. Beat for 1 minute.
3. Add kefir. Beat for another 1-1.5 minutes.
4. Sprinkle chopped nuts on top.

Omelette with vegetables (130 kcal)

Ingredients:

• 2 eggs;
• a little olive oil;
• 1 sweet pepper;
• 1 small tomato;
• 50 g zucchini;
• 20 g parsley;
• 50 ml low-fat milk;
• salt.

Preparation:

1. Beat the eggs in a bowl with a whisk, add milk. Beat again until foam forms. Add some salt.
2. On a baking sheet with olive oil pour in the egg-milk mixture.
3. Cut the pepper into strips, zucchini into cubes, tomatoes into slices. Place on a baking sheet. Mix everything.
4. Place in a preheated oven for 5-7 minutes.
5. Sprinkle chopped parsley on top.

Fruit salad (80 kcal)

Ingredients (50 g each):

• apples;
• pears;
• pomegranate;
• avocado;
• grape;
• peaches;
• a pineapple;
• 300 ml natural yogurt.

Preparation:

1. Wash the fruits thoroughly, remove peels and seeds.
2. Grind into small cubes.
3. Mix.
4. Pour over yogurt.
5. Mix.
6. Sprinkle pomegranate seeds on top.

Carrot muffin with raisins (147 kcal)

Ingredients:

• 150 ml kefir;
• 1 egg;
• 1 small;
• 1 medium-sized apple;
• 20 g raisins;
• a little soda;
• 90 g wheat flour;
• 90 g oat flour.

Preparation:

1. Peel and seed the apple.
2. Grate it and carrots.
3. Quench soda with kefir.
4. Add egg, apple and carrots to it.
5. Add both types of flour.
6. Stir in raisins.
7. Knead.
8. Pour into molds.
9. Bake for 40 minutes in the oven at 180°C.

Poached egg (28 kcal)

Ingredients:

• 2 eggs;
• 500 ml water;
• 10 ml lemon juice;
• salt.

Preparation:

1. Pour water into a saucepan, boil, add salt, add lemon juice. Reduce heat.
2. Break the egg into the cup very carefully so as not to spread.
3. Create a water funnel with a spoon and pour the egg into it.
4. Cook for 4 minutes.
5. Remove with a slotted spoon.

The most delicious recipes dietary breakfasts there are, the optimal options for losing weight have been sorted out, the TOP of the best has been compiled - now all that remains is to put all this theoretical information into practice.

Good day to all fans of a healthy lifestyle! The morning meal is the most important for a person who wants to feel good and be slim. Today we will talk to you about what PP breakfasts should be and offer recipes healthy dishes for weight loss for a week.

A proper breakfast for those losing weight should be nutritious, but low in calories. It must also be balanced and rich in nutrients (vitamins, minerals, alimentary fiber, acids). The morning meal is designed to charge the body with energy for the day, improve mood, give a feeling of fullness for a long time, but at the same time, not affect the figure.

Diet meal options

You need to start your day with a glass of warm water, maybe with lemon. You should eat food 20-30 minutes after this. This the best option, allowing you to start metabolic processes, wake up the body and prepare it for the coming day.

The basis of proper nutrition is the principle of calorie counting. The approximate permissible volume of a morning meal should be oriented at 300 kcal. If you don’t know what to cook to fit into this limit, study the simple and delicious recipes we present with photos and calories.

Be sure to consider that the ideal breakfast could be:

• Protein. Protein is the main source for building muscles. To digest it, the body needs a lot of energy, which it will take by breaking down body fat. This process can only be started if there is a deficiency of fast carbohydrates. What protein foods can you eat for breakfast to lose weight? The list of dishes is extensive, including omelet, chicken, scrambled eggs, cottage cheese, etc.
• Carbohydrate. In this case, you must bet on complex carbohydrates, and this is porridge (oatmeal, buckwheat), durum pasta, toast. They are slowly absorbed and nourish the body useful substances without being deposited on the sides, stomach and thighs in the form of fat deposits.
• Vegetable. Vegetables and fruits are rich in fiber. It is beneficial for the body, but does not overload the stomach. If you want to make your morning meal as light as possible, you can eat a salad for breakfast. A light meal is also suitable if you are planning a business lunch or second breakfast.

PP breakfasts are perfect for those who are watching their weight, for men, pregnant women and in general for the whole family. Think over the menu for tomorrow in the evening, or better yet, select options for every day with calorie content and nutritional supplements for the whole week.

What's prohibited?

Breakfast should never be skipped. If you remain hungry from the very morning, there is a high risk of breakdown and overeating, consuming high-calorie unhealthy foods. It is important to understand what foods you should not eat in the morning.

The prohibited list includes:

• flour and baked goods (rolls, white bread);
• sweets;
• fast food;
• semi-finished products;
• fatty, fried and smoked.

It's important to use the right techniques heat treatment. It is better not to cook in a frying pan, as the fats used will negatively affect the nutritional value of the dish. We also do not recommend cooking in the microwave. It is better to give preference to baking in the oven, steaming or cooking in a slow cooker.

Recipe and its secrets

When considering what to eat for breakfast to lose weight, use the ideas and examples of healthy PP breakfasts we present. Recipes with pictures will help simplify the cooking process as much as possible. Take note of the following options.

Oatmeal pancake

- This is a pancake made from oatmeal or crushed flakes. It is nutritious and high nutritional value. Per 100 grams of the finished dish there are only 145 calories, and the BZHU is 9/5/16 grams.

To prepare a hearty oatmeal pancake you will need:

• 3 tbsp. l. oatmeal;
• 50-70 ml skim milk;
• 1 egg.

1. Grind oatmeal in a coffee grinder.
2. Mix them with milk and egg, beat thoroughly with a fork, whisk or blender.
3. Bake in a frying pan or in a waffle iron without oil until done, frying on both sides. Serve with a portion fresh vegetables.

Smoothie

is a homogeneous mass consisting of fruits or vegetables that are blended in a blender with a fermented milk drink. In this case, kefir, milk or yogurt must have a minimum percentage of fat content.

We present to your attention a healthy low-calorie fruit smoothie containing only 67 kcal per 100 grams (fruit can be replaced if desired). To prepare it, you will need the following ingredients:

• 1 banana;
• 1 pear;
• 1 peach;
• 150 gr. kefir;
• 30 gr. oatmeal.

1. The fruits are peeled and cut into small cubes.
2. Then they need to be placed in a blender bowl, pour kefir and add oatmeal.
3. Beat the mixture for 2-5 minutes and you can consume the delicious vitamin mix (preferably through a straw).

Diet sandwiches

Sandwiches or simply sandwiches belong to the category of unhealthy food. But it all depends on the ingredients used. If we talk about a set of mayonnaise, sausage and white bread, then such a breakfast will only harm the body. But a sandwich with rye toast, eggs and avocado will help you recharge with energy and nutrients. 100 grams of such food contain 112 kcal, 4 grams. proteins, 6 gr. fat and 11 gr. carbohydrates.

To prepare an exotic sandwich for breakfast, take:

• 2 pieces rye bread;
• ½ avocado;
• 1 boiled egg;
• 2 tomatoes;
• lemon juice;
• salt, herbs and onions to taste.

1. We make toast from bread. To do this, you can use a toaster, oven, or fry it in a frying pan without oil.
2. We clean the avocado, salt it, add lemon juice and prepare a paste.
3. If desired, you can add onion to the avocado pulp, the sauce is ready.
4. Spread the sauce on the toast, place the tomatoes and egg cut into rings on top. We eat a sandwich with green tea.

Oatmeal

Oatmeal has invaluable benefits For human body. It nourishes him with vitamins and minerals and has a positive effect not only on his figure, but also on his work. internal organs, especially the gastrointestinal tract system. You can cook it with milk, but to reduce the calorie content as much as possible, you can boil it in water.

Classic recipe Oatmeal for breakfast contains BZHU in the proportions of 3/3/17 grams, and the calorie content is 100 grams. porridge is 110 kcal. To prepare use:

• 3 tbsp. l. oatmeal;
• 100 ml milk;
• 10 raspberries (currants, pieces of peach, apple, pear);
• 1 tsp. honey

1. Fill in cereals milk and cook until tender, about 5-7 minutes.
2. Add honey and berries or fruits to the cooled porridge.
3. Serve with a glass herbal tea or juice.

Cottage cheese with greens

Cooking is easy, convenient and quick with soft cottage cheese. Buy curd mass with a minimum percentage of fat content. IN ready dish There are 11 grams per 100 grams. proteins, 8 gr. fat and 2 gr. carbohydrates, the calorie content of a serving does not exceed 120 kcal.

To prepare, take:

• 150 grams of curd mass;
• 1 tbsp. l. low-fat sour cream;
• greens (parsley, dill, cilantro);
• 1-2 cloves of garlic (to taste);
• salt.

1. Finely chop the greens.
2. Mix it with cottage cheese and sour cream.
3. If desired, add garlic, salt and serve along with whole grain bread.

Low calorie shawarma

Another breakfast option is to prepare dietary shawarma from pita bread and vegetables. 100 grams of the dish contains 95 calories, as well as proteins - 4 grams, fats - 2 grams. and carbohydrates – 15 g.

To prepare this dish, you will need to have on hand:

• 180 gr. thin pita bread;
• cucumber;
• tomato;
• Chinese cabbage;
• 50 gr. low-fat cheese;
• 50 gr. sour cream.

1. We clean and chop the vegetables.
2. Three cheese on a grater.
3. Combine all the ingredients, place on pita bread, pour in sour cream, twist and place in a preheated oven for 2-3 minutes.

Siberian snacks “Stroynyashki”

Proper nutrition usually excludes the use of breakfast cereals as a morning meal. However, Siberian snacks “Stroynyashki” have proven themselves and have won a lot of good reviews from those who adhere to the principles of PP. They contain rye flour, oatmeal and wheat bran, sprouted wheat grains, corn grits, ginger, cinnamon and whey.

All you need to prepare is pour a glass of skim milk over them. 100 grams of the resulting mixture contains 320 kcal, and the BJU ratio is as follows - 11/2/64 grams. From time to time, absolutely everyone can treat themselves to such a breakfast.

This concludes our story. If you found this article useful, please take a little time and share it with other users via social media. Our team thanks everyone in advance. “Me and Fitness” wishes you good luck and good mood. See you again, friends!

Irina Kamshilina

Cooking for someone is much more pleasant than for yourself))

Doctors say that breakfast is important technique food that should not be missed. If you skip your morning meal, your body will not have enough strength and energy to function properly throughout the day. A proper breakfast is the key to good health. What we eat when we wake up in the morning will determine our mood for the whole day. Start your morning with a healthy and balanced breakfast prepared according to the right recipes.

Proper nutrition is compliance with special principles and dietary recommendations regarding food. To start eating right, you need to:

• Eat food at the same time. Breakfast, lunch and dinner should start at the same time every day without exception. Eating according to a clear schedule promotes proper absorption of food and normalization of the digestive system.
• Eat slowly, chew your food thoroughly, this will help it be better absorbed.
• Do not take liquids before or immediately after meals. It is advisable to drink water, tea, and other drinks an hour after breakfast, lunch or other meals.
• Each meal should begin with eating raw vegetables and fruits.
• Make your daily menu so that it contains 40% proteins, 30% carbohydrates and 30% fats, this is especially important for athletes.
• Give up processed foods and fast food in favor of proper healthy dishes.

What is healthy to eat in the morning?

Many people prefer to eat in the morning what is fastest to prepare: croutons, scrambled eggs with sausage or sausages. Eating these dishes in the morning violates the principles of proper nutrition. The morning menu should make up a third of the entire daily diet. For breakfast, you need to choose the right nutritious dishes that will help saturate your body. It is advisable that the morning menu consist of a set of different products. To follow the principles of proper nutrition, eat for breakfast:

• Milk and dairy products. Low-calorie cottage cheese will satisfy the body's needs for protein foods and satiate it. useful vitamins, microelements, and will not harm your figure.
• Cereals. Whole grain breads and cereals are the perfect start to the day. Oatmeal and bran bread, spread in a thin layer butter will become sources of energy for working day, both adults and teenagers.
• Fruits and vegetables. Every meal should contain some fresh vegetables and fruits, and breakfast is no exception. Dried fruits are also useful; add them in small portions to your breakfast porridge.
• Meat, poultry. Protein products useful throughout the day. Eggs are not the only source of protein. IN egg yolks contains a lot of cholesterol, which is harmful to health. Therefore, nutritionists recommend preparing an omelet of three whites and one yolk for breakfast instead of the usual scrambled eggs. A sandwich with a piece of boiled chicken will not harm your diet, but will become a healthy, proper morning dish.

Menu for breakfast, lunch and dinner for weight loss

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

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

Don't forget about second breakfast; it must be planned in your daily routine. Suitable for lunch:

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

Lunch is generous reception food, which consists of several dishes. According to the principles of proper nutrition, at lunch you need to eat about 40% of the calories of your entire daily diet. Doctors recommend including a hot dish in the lunch menu to prevent gastrointestinal diseases, gastritis, and also for weight loss. Proper lunch for weight loss is:

• a fresh vegetable salad to start your meal with. A vegetable dish will help start digestion and saturate the body with healthy 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, the meat should be cooked without oil or salt.

For the sake of newfangled diets, many people begin to refuse dinner. Don't ever do this! Low calorie proper dinner will help you wake up in the morning good mood, no headache. If you miss evening reception food may cause problems with the functioning of the gastrointestinal tract, up to peptic ulcer. To lose weight, it is recommended to eat for dinner:

• boiled or stewed vegetables, stew.
• fish dishes. It is better to steam the fish or bake it in the oven.
• dairy products. Both low-fat varieties of hard cheese and skim 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;
• powdered sugar – 1 tbsp. l.;
• natural honey – 1 tbsp. l.;
• cinnamon.

1. We wash the apples under running water and dry them. Carefully cut off the “cap” of the apples and remove the core using a teaspoon.
2. Beat the cottage cheese with a blender until fluffy.
3. Pour boiling water over raisins and candied fruits, 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-off lids and wrap each fruit in foil.
7. Bake the dish at 180 degrees in the oven for a quarter of an hour.
8. Serve the dish lightly sprinkled with cinnamon and poured with natural honey.

Omelette 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 the zucchini or zucchini and cut it into cubes.
3. We also chop sweet peppers without seeds into cubes.
4. Peeled carrots are cut 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 until cooked (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 with cream until fluffy for several minutes. Add grated cheese to the dish.
9. Combine the egg mixture with the cooled stewed vegetables.
10. Pour the mixture into a heat-resistant bowl and bake in the oven at 180 degrees for about a quarter of an hour. Breakfast is ready!

Healthy oatmeal - a healthy breakfast with a minimum of calories

Ingredients:

• oatmeal – 1 cup;
• two glasses of skim milk;
• sugar, salt to taste;
• a small piece of butter;
• a handful of raisins;
• one small apple.

Cooking sequence:

1. Pour oatmeal into boiling milk. Stirring, cook the porridge over low heat until cooked (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 and add to the porridge.
3. Scald the raisins with boiling water and dry. Place on a plate with oatmeal. The dish is ready!

Cottage cheese with herbs - 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. Place a tablespoon of curd mixture on each tomato circle.
6. Decorate the dish with a sprig of parsley.

Healthy sandwich - the right start day

Ingredients:

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

Cooking sequence:

1. Toast the diet bread in a toaster or grill without adding oil.
2. Place a leafy “pillow” of sprouted wheat, lettuce or arugula on the bread.
3. Pieces of goat cheese and sun-dried tomatoes are laid out on the leaves.
4. Top with some more greens and cover the sandwich with the second loaf of bread. Breakfast is ready!

Check out the options for each day.

An ideal and balanced start to the day from Herbalife

If you don’t have the time to prepare a proper breakfast in the morning, we recommend that you pay attention to Herbalife products. The advantage of Herbalife's ready-made breakfast 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. You just need to drink ready-made cocktails with the correct caloric content.

The ideal breakfast from Herbalife is ready-to-eat products. According to the scheme indicated in the instructions, add dry mixtures to low-fat milk, beat the cocktail in a blender and consume it in the morning for breakfast. The cocktail formula is selected to saturate your body with all the beneficial substances and vitamins. If you want to learn more about a proper and healthy breakfast, watch the video below.

Video: breakfast options with proper nutrition

With the help of 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 succeed tasty dish. If you want to know even more recipes the right dishes for breakfast and get inspired to cook, 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.

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A healthy diet is one of the foundations of maintaining health. With the help of nutrition, you can establish numerous processes in gastrointestinal tract, improve liver functionality and performance excretory system and also maintain your figure in perfect condition.

Quick and healthy breakfasts will help put your body in order. Recipes are selected individually, but before creating a diet it is better to consult a nutritionist.

Content:

Peculiarities

Morning food is a special energy resource that will be used for further work of the body, so it is important to saturate it with the right food. Charging in the morning eliminates night trips to the refrigerator and overeating on an empty stomach. In this case, it is not the quantity of food that is taken into account, but its quality.

Many associate protein diet and benefits for the body morning time. But only high-energy foods can give you energy, and this includes foods rich in carbohydrates.

And here, too, there is a peculiarity, because carbohydrates must be complex. These include various cereals, bran breads and low-calorie fruits. Breakfast recipes will help not only energize your body, but also lift your spirits.

Main dishes

Milk rice porridge

Ingredients:

• polished rice - 1 cup;
• milk – 4 glasses;
• sugar and salt to taste;
• butter – 30 grams;
• egg.

Cooking method:

Rice is washed in warm water several times before disappearing muddy water. Boil two glasses of water in a saucepan, add cereal and cook for about 10 minutes.

Stir the rice periodically. To prevent individual grains from sticking to the walls and bottom, add a small amount vegetable oil. Then the undercooked cereal is placed in a colander and thoroughly washed in hot or warm water.

The pan where the rice was cooked is rinsed from the broth, then milk is poured into it. After heating, you need to add the cereal, add sugar, salt and mix. Cook the porridge under a closed lid over low heat for about 20 minutes. Before breakfast, the dish is seasoned with butter.

Recipes include any type of cereal - buckwheat, millet, oatmeal or wheat.

Toast

Ingredients:

• bread with bran or flax;
• eggs – 5 pieces;
• milk or mayonnaise;
• butter;
• salt;
• greenery;
• onion.

Cooking method:

The bread is cut into small slices. Mix the frying mixture in a bowl. Eggs are beaten in there, milk or mayonnaise (what is in the refrigerator), salt and finely chopped herbs are added. Whip everything well with a whisk until a homogeneous air mass is obtained.

Heat the pan a little. To prevent the bread from burning in butter, add vegetable oil. Each slice of bread is soaked in eggs on both sides and placed on a heated frying pan.

The degree of roasting is selected individually. After preparing the croutons, fry a small amount of onion in the same pan until golden brown. Hot croutons are sprinkled on them.

Bread fried with eggs is much healthier than toast. Breakfast preparation time depends on the number of croutons. They can be eaten with hot tea, but they are especially nutritious with milk. If you want something piquant, you can fry half a clove of garlic with onions, grating it fine grater.

Oatmeal and peanut butter

Ingredients:

• 1 glass of cereal;
• banana;
• peanut butter;
• salt, sugar.

Cooking method:

Oatmeal is cooked using standard technology. Before cooking, oatmeal is thoroughly washed to remove dust. Grate a small amount of banana into the hot porridge. Peanut butter heated in a water bath. It is enough to add 2 tablespoons of this product to the porridge.

You can make your own peanut butter.

Cold oatmeal

Ingredients:

• oatmeal – 1 cup;
• natural yogurt – 150 ml;
• berries, fruits.

Cooking method:

In the evening, oatmeal is washed in hot water and put them in a jar. They are poured with yogurt and mixed. Any berries or fruits are crushed in a blender and poured into a jar of porridge. The mixture is placed in the refrigerator for 6-12 hours. In the morning, the dish can be slightly warmed up.

To enhance the taste, a small amount of sugar is added to the porridge. Dried apricots, figs or prunes are also suitable for preparing oatmeal in a cold way.

Omelette

Ingredients:

• eggs – 5 pieces;
• hard cheese – 50 grams;
• milk;
• salt, spices;
• vegetable oil;
• tomatoes – 2 pieces.

Cooking method:

Beat eggs with salt and milk until smooth. The tomatoes are peeled and rubbed into a frying pan, poured with vegetable oil, and lightly fried.

The beaten egg mass is poured into the tomatoes and mixed quickly. Cover the omelet with a lid for three minutes, then turn it over to the other side and turn off the heat. The cheese is grated on top of the omelet and covered again.

If there is no hard cheese, you can replace it with smoked sausage cheese or processed cheese.

American pancakes

Ingredients:

• eggs – 2 pieces;
• 200 ml. milk;
• 150 grams of flour;
• soda;
• sugar to taste;
• vanillin.

Cooking method:

All ingredients are mixed and thoroughly whisked. The dough for American pancakes is quite thick, so a mixer will come to the rescue.

It is advisable to use a frying pan with non-stick walls or a special one for pancakes. Pancakes can be fried without vegetable oil under a closed lid. After the color changes and pimples appear, the pancake is turned over to the other side. It is not recommended to overcook the dish.

American pancakes are especially delicious with honey and nuts. In traditional American cuisine, the dish is smeared with orange jam.

Tender baked cabbage

Ingredients:

• white cabbage – 300 grams;
• eggs – 6 pieces;
• hard cheese;
• vegetable oil
• salt, sugar, herbs.

Cooking method:

Coarsely chop the cabbage, put it in boiling water and boil, and drain in a colander. Beat eggs in a large bowl with salt and herbs, add a teaspoon of sugar.

Place the boiled cabbage there and mix thoroughly. Grease a baking tray generously with butter, pour in the eggs and cabbage. Grate the required amount of cheese on top. Bake until the eggs are ready in a preheated oven.

For variety, you can add zucchini or mushrooms to the cabbage after boiling them.

Pumpkin porridge

Ingredients:

• 3 glasses of milk;
• 1 cup millet;
• 500 grams of pumpkin;
• sugar and salt to taste.

Cooking method:

The pumpkin is cut into small cubes, the millet is pre-washed and scalded with boiling water. Pumpkin is poured with milk and cooked for 15 minutes over medium heat.

The prepared millet is poured into milk with pumpkin, sugar and salt are added. Over low heat, cook the cereal until thick (about 20 minutes). Place the pan with porridge in the preheated oven for 25 minutes.

After cooking, add a piece of butter to the porridge. And to prepare the dish, it is recommended to take a stainless steel pan with thick walls.

Cottage cheese

Ingredients:

• 400 grams of cottage cheese 1% fat;
• 1 egg;
• flour, sugar, vanillin;
• sour cream or honey for greasing.

Cooking method:

The dough is mixed from cottage cheese, flour and eggs. Sugar and vanillin are added. Add as much flour until the dough begins to stick to your hands. Balls are formed and sprinkled with flour.

They are fried in a frying pan in a large amount of oil and over low heat. The curds are fried until golden brown and brushed with honey or sour cream.

You can add poppy seeds or raisins to the dough for cottage cheese.

Semolina pudding

Ingredients:

• 2 liters of milk;
• 1 cup semolina;
• 4 eggs;
• 100 grams of butter;
• 1 cup of sugar;
• 3 tbsp. spoons of crackers, salt.

Cooking method:

pours into boiling milk semolina, stir and cook for 15 minutes until thick.

Sugar and salt are added to the finished porridge. The whites are whipped into foam, the yolks are ground with sugar. Everything is added to the porridge and mixed. The baking sheet is greased with oil and sprinkled with breadcrumbs. The porridge is laid out, leveled with a spatula and baked for about 20 minutes in a preheated oven.

Semolina pudding is decorated with cherry jam.

Apple fritters

Ingredients:

• 2 apples;
• sugar to taste;
• 1 egg;
• flour;
• vegetable oil.

Cooking method:

The apples are peeled, cut, and grated on a fine grater. All ingredients are added to the puree except vegetable oil. The mixture is mixed well. Apple pancakes are fried in a non-stick frying pan in oil until an appetizing crust appears.

The dish is served with tea

Oat pancakes

Ingredients:

• 100 grams of oatmeal;
• 150 grams of milk;
• 1 egg;
• half a banana;
• half an apple;
• sugar, salt.

Cooking method:

The oatmeal is washed, poured with hot milk and left to swell for about 15 minutes. Apples and banana are grated and pureed with egg, sugar and salt. The puree is added to the oatmeal. Pancakes are formed with a spoon and fried in a frying pan.

Round pancakes are pressed together during frying and served with sour cream or jam.

Breakfast cocktails

Milkshake with strawberries

Ingredients:

• 100 grams of strawberries;
• 1 liter of milk;
• vanilla or almond essence;
• sugar.

Strawberries are peeled, cut into slices and placed in a saucepan. Pour cold milk into it and beat everything with a blender along with sugar and vanilla.

Cocktail “Taste of Summer”

Ingredients:

• 1 carrot;
• 1 green apple;
• 1 orange;
• 1 glass of orange juice.

Carrots and apples are peeled and grated. The orange is crushed in a blender. All fruits are mixed and ground again in a blender with orange juice.

Cocktail muesli

Ingredients:

• 1 pear;
• 1 banana;
• 0.5 cups cream;
• 3 spoons of muesli.

All ingredients are mixed in a blender until pureed. Fill with milk or juice. You can add sugar to taste.

Quick and delicious breakfasts - video