Content:

Rules for a healthy breakfast

The morning meal is rightfully considered the most important, since it is the one that charges you with energy for the whole day. A tasty and healthy breakfast improves your mood, increases your productivity and allows you to prepare for the day ahead in a relaxed atmosphere. But what to do if you don’t feel like eating at all in the morning? Simple recommendations will help you deal with this problem:

1. To replenish glycogen in the liver, you need to have breakfast within an hour of waking up. But you shouldn’t run straight from bed to the kitchen - your body needs time to wake up. To get the first feeling of hunger, it’s a good idea to do exercises and take a cool shower.
2. After waking up, it is recommended to drink a glass of filtered water at room temperature, which will prepare the stomach for the first meal. To purified water you can add half a glass of mineral water with high content magnesium, a useful anti-stress microelement.
3. Contrary to popular belief, breakfast should not be too heavy. Overeating makes you feel sleepy. Better part move the first meal to lunch. If it is not possible to eat a second breakfast, you can replace it with nuts or dried fruits.
4. It must be remembered that a carbohydrate breakfast is useful for people who work mentally, and a protein breakfast is primarily necessary for those who work physically.
5. You need to eat tasty and varied. Lack of appetite in the morning is not at all surprising if you eat the same thing for breakfast every day.

Nutritionist Kovalkov about a healthy breakfast

Protein Breakfast Options

Protein foods saturate better and speed up metabolism in the body. They are rich in calcium, vitamins and microelements. People who prefer this breakfast option are not prone to overeating during the day. In addition, protein is the main building material for muscles, hair and nails.

Omelet or scrambled eggs

Scientists have proven that cholesterol contained in egg yolk, not dangerous at all. Its deposition is prevented by lecithin and choline - substances also included in this composition. useful product. A dish made from 2-3 eggs is best combined with vegetables, such as tomatoes or bell pepper. This breakfast will enrich your body with protein for the whole morning.

Yogurt

It's no secret that eating yogurt for breakfast is healthy. Only without sugar, dyes, preservatives and other chemical additives. Thanks to the content of beneficial fungi and lactobacilli, this product normalizes intestinal function and allows you to stabilize the metabolism in the body. It’s very easy to prepare it at home: in a special yogurt maker, slow cooker or in a regular thermos. You can add any fillers to natural yogurt: syrups, fresh fruits, nuts, cereals.

Cottage cheese

In order not to burden the pancreas with too heavy food in the morning, it is better to use cottage cheese with 5–9% fat content. You should not give preference to a low-fat product, because for normal absorption of calcium the body needs simultaneous consumption of fat. Those with a sweet tooth can treat themselves to cottage cheese with berries or fruits with the addition of a spoonful of honey or jam. Salty food lovers will love cottage cheese with sour cream and herbs. A great breakfast would be cheesecakes or a healthy casserole.

Carbohydrate Breakfast Options

Carbohydrates are necessary for active work brain But not all of them are suitable for a healthy breakfast. Simple carbohydrates (cookies, white bread, cornflakes) are quickly absorbed. Once in the blood, they are immediately converted into sugar. Insulin produced by the pancreas removes it, turning it into fat. At the same time, your blood sugar level drops, and you feel hungry and tired. Complex carbohydrates take longer to digest, so they are an excellent source of energy for the whole morning.

Porridge

First of all, complex carbohydrates include cereals. That's why it's good to eat porridge for breakfast several times a week. In this case, it is better to choose oatmeal, buckwheat, millet or pearl barley. They contain a huge amount of vitamins and microelements, as well as essential fiber. Whole grain cereals will provide energy for several hours, and coarse fiber will help with work gastrointestinal tract. It should be remembered that semolina and white rice are simple carbohydrates. Their consumption will cause drowsiness, and soon another attack of hunger. It is recommended to cook porridge in water or low-fat milk. You can add pumpkin, dried fruits, nuts and honey to taste.

Muesli

This healthy mixture will give you a boost of energy for the whole day. Due to the content of a large amount of indigestible fiber, this breakfast is ideal for people with overweight. The body will spend a lot of energy trying to process coarse fibers, thereby burning calories. Store-bought muesli often contains a lot of sugar and artificial additives. Therefore, it is better to prepare such a mixture yourself. Healthy muesli must contain uncooked oatmeal, unroasted whole grains, nuts and dried fruit. You can pour the resulting mixture skim milk or yogurt.

Whole grain sandwiches

Few people know that it is healthy to eat sandwiches for breakfast. Just not white bread with sausage and cheese. They contain simple carbohydrates, preservatives and bad cholesterol. Such a morning meal will only awaken your appetite, and after an hour or two you will want to eat even more. If you have very little time for breakfast, you can snack on sandwiches made from whole grain bread with pieces of boiled chicken breast or fish. Instead of butter, it is better to use low-fat cottage cheese with herbs, add fresh vegetables and lettuce. You can also eat this healthy sandwich as a second breakfast and take it with you wherever you go. By the way, grain bread is an excellent source of fiber and B vitamins, necessary for the beauty and health of hair.

Whole grain pancakes

When, if not in the morning, can you please yourself with high-calorie pancakes without compromising your figure? You don’t have to worry about weight gain—the calories you gain will be burned during the day. It’s just healthier to cook them with something other than wheat flour. premium, and from whole grains, for example, oatmeal or buckwheat. It is better to bake such pancakes in a non-stick frying pan without adding oil. They will be a great resource complex carbohydrates and will create a feeling of fullness for a long time.

A good mood, high performance and a sense of vigor throughout the day depend directly on the foods consumed in the morning. Breakfast will not take much time, but will bring enormous health benefits. Start your day right!

Breakfast:
* Oatmeal with blueberries and almonds. From the point of view of a balanced diet, this is a great start to the day. Add thawed blueberries, grated almonds to the Oatmeal, sprinkle everything with cinnamon and add a little honey. These foods are rich in nutrients, protein and fiber.
* scrambled eggs with herbs or omelet with vegetables. This breakfast is suitable for those who like to have a hearty meal in the morning. In addition to making you feel full, eggs will provide you with protein and vitamin E.

* fresh berries, oatmeal and yogurt. Using a blender, mix all the ingredients and add two teaspoons of flax oil.
* fruit salad. Cut some apple, melon, orange, pear, banana, add grapes and berries. Next, the cut fruits should be poured with lemon juice and yogurt. Very tasty and healthy.
* nutritious sandwich made from whole grain bread, lettuce, chicken meat and low-fat hard cheese.
* cottage cheese and fruits. Add any fruit to your low-fat cottage cheese: apples, citrus fruits, and berries.
* buckwheat porridge with milk. Buckwheat - wonderful dietary product. Plus she's a treasure vegetable protein and microelements important for our body.
* hearty avocado salad: chop a couple of avocado fruits, add a boiled egg and grated cheese and do not season. Result: many vitamins, high in calories and nutrition.
* a mixture of half a banana, a third of a large apple and a tablespoon of oatmeal. Pour 200-250 g of kefir into the mixture.

Healthy breakfast for a slim figure number 1.

Why not start your day with Oatmeal? This healthy porridge in count useful vitamins and microelements is in the lead. To vary the taste of oatmeal, you can add fresh or frozen fruits and vegetables to it.

Just 200-250 grams of Oatmeal for a healthy breakfast, and the treacherous thought of chocolate will cease to be obsessive, and a slim figure will be closer. Oatmeal is quickly digested and does not settle as an unbearable burden on the waist and hips.

In order not to waste time at the stove in the morning due to the risk of the porridge burning, you can use the express method of cooking it. It is necessary to fill the oatmeal with water and leave it in for 5-7 minutes. microwave oven.
During this time, you will have time to apply light makeup, and the porridge will turn into a pleasant creamy mass.

Healthy breakfast for a slim figure number 2.

Buckwheat porridge is an alternative to oatmeal. Buckwheat is generally a favorite product among those who want to lose weight. A small plate of porridge is not easy tasty dish, but also a storehouse of vitamins and microelements.
It is no coincidence that the buckwheat mono-diet is known as the most effective and efficient.

Healthy breakfast for a slim figure number 3.

Smoothies are a trendy and healthy breakfast that deserves a bronze place in our collection of foods for getting a slim figure. Smoothies are easy to make. You need to add whatever you want to kefir or low-fat yogurt.
Any vegetable that matches your taste is suitable for a vegetable smoothie. Fruity - as simple as shelling pears.

When all the components of the future breakfast have been determined, you need to blend everything in a blender. And to add satiety, you can mix the dish with a handful of oatmeal. Ready! A delicious and healthy breakfast for gaining a slim figure on your table.

Healthy breakfast for a slim figure number 4.

An omelet is a breakfast that is unique in its characteristics. It has many advantages: it is quick to prepare, varied in execution, tasty and healthy. To get creative with the taste of an omelette and add vitamin value to it, vegetables such as broccoli, tomatoes, green capsicum or bell peppers will not be superfluous in the egg mass.

Healthy breakfast for a slim figure number 5.

A tasty, beautiful and healthy breakfast for a slim figure is prepared from low-fat cottage cheese with berries and honey. Thus, if you beat all the ingredients in a blender, you will get a juicy curd cream that does not contain extra calories, but only the maximum benefit.

Diversify the taste cottage cheese breakfast It is possible not only with the help of fruits. This milk product and good in combination with fresh herbs.

Healthy breakfast for a slim figure number 6.

Muesli homemade- a real energetic healthy breakfast for a slim figure. It should not be confused with store-bought muesli, which, unfortunately, is a storehouse of calories. Muesli is easy to make.
It is necessary to lightly fry the flakes in a frying pan or heat them in the oven. This will add a nice flavor and added crunch.

And then just pour low-fat milk, kefir or yogurt over the cereal, add fresh and dried fruits, nuts and that’s it! A nutritious and very satisfying healthy breakfast is ready for a slim figure. And, mind you, there will be no extra calories. If, of course, you don’t overdo it with nuts and dried fruits.

Healthy breakfast for a slim figure number 7.

Fruit salad is a great start to the day. Any combinations are welcome. However, do not forget that grapefruit burns body fat, avocado gives you a feeling of fullness, and banana is high in calories, but this is not critical for a healthy breakfast.
A bowl of fruit salad can fill you up, give you energy and boost your vitality. True, for the sake of preparing it you will have to sacrifice about 5-7 minutes of sleep, but for the sake of a beautiful, slender figure, we think it’s worth going to such a feat as setting the alarm clock back a little.

Healthy breakfast for a slim figure number 8.

Unsweetened coffee with dark chocolate is a healthy compromise breakfast for those who cannot give up their favorite drink and treat. However, you should only choose chocolate that contains at least 70% cocoa. Otherwise, instead of benefiting a slender figure, dark chocolate will accumulate excess weight in the most problematic areas of the figure.

Healthy breakfast for a slim figure number 9.

Hard cheeses with a piece of whole grain bread - Alternative option start the morning with a healthy breakfast. Please note that the fat content of the cheese should not be very high, since cheese is a fairly high-calorie product. It is important that the sandwich is small.
You shouldn’t limit yourself to miniature sizes at all in an effort to quickly achieve a slim figure, because literally in an hour or an hour and a half you will want to have a snack. And your task is to hold out after a cheese breakfast until lunch.

Healthy breakfast for a slim figure number 10.

A small handful of nuts is suitable as a healthy breakfast for those who do not have time to prepare themselves any of the 9 recipes listed above. We must remember that nuts are very high in calories, so you should not abuse them. But in a small amount, about 10 almonds, your body will receive a boost of energy for the next 3-3.5 hours.

Healthy breakfast foods.

Fresh juices. Healthy breakfast starting with a glass orange juice, will help the stomach prepare to digest food. This nectar contains a large number of vitamin C; other natural juices(apple, carrot, tomato, etc.) Rich in pectin, carotene and other nutrients. Calorie content - 40-70 kcal.

Cereals. For breakfast, it is useful to eat muesli rich in carbohydrates, rye and whole grain bread containing mineral salts, B vitamins and coarse fiber. The calorie content of different cereals ranges from 285 kcal (rice) to 330 kcal (barley.

Fruits. A healthy breakfast can start with fresh fruits or dried fruits - dried apricots, prunes, figs, raisins. Natural products contain many vitamins, minerals and dietary fiber, thanks to which such a breakfast ensures normal bowel function. The calorie content of many fruits - apples, citrus fruits, pears, plums and others - does not exceed 40-60 kcal, which allows them to be included in any diet for weight loss.

Dairy products. Natural yogurt will be a useful addition to a healthy breakfast: the live lactobacilli it contains help strengthen the immune system. For breakfast, it is important to eat cheese, which is rich in easily digestible protein and calcium. The calorie content of yogurt is 70-80 kcal, cheese - 200-400 kcal.

Honey. Almost 40% of the carbohydrates contained in this product are fructose, which normalizes enzymatic processes in the body after breakfast. The benefits of honey - in beneficial effects on cardiovascular system: Including this valuable component in a healthy breakfast menu will help avoid unfavorable surges blood pressure during the whole day. Calorie content - about 400 kcal.

Coffee Tea. Tannin and caffeine have a stimulating effect on nervous system and help the body wake up, and minerals and antioxidants increase defenses. In addition to a healthy breakfast, you can drink green tea to improve your complexion. The calorie content of black coffee is 1-2 kcal, tea - 3-5 kcal.

Marmalade, jam. The gelatin contained in these healthy breakfast foods has a beneficial effect on secretory function gastric glands. This breakfast allows you to normalize the acidity level and ensures a comfortable state of health for the whole day. Calorie content - about 300 kcal.

Eggs. This traditional breakfast item is a complete source of essential nutrients. Eggs eaten for breakfast will replenish the reserves of phosphorus, zinc, sulfur, iron, vitamins A, D and group B. calorie content - 160 kcal.

Video PP Breakfast

Oatmeal pancake (pp recipe with oatmeal or ground flakes) is a real find for those who like to have a tasty and satisfying breakfast, as well as snack on wholesome and healthy food during the day.

Oatmeal pancake consists of the same eggs, oatmeal and milk, which is why it easily replaces porridge, scrambled eggs, and omelet. Oatmeal pancake - recipe for proper nutrition, the calorie content of which is within reasonable limits. It is good on its own, but it will be much tastier to add a variety of fillings to it, sweet or salty to taste.

For 2 oatmeal pancakes you need:

• 2 eggs
• 6 tbsp. l. long-cooked oat flakes
• 6 tbsp. l. milk
• a pinch of salt

For filling:

Option 1:

• half a banana
• 4 pieces of chocolate

Option 2:

• 2 tbsp. spoons of curd cheese
• 3-4 pieces of lightly salted fish

The recipe for this already legendary pancake is simple. Divide all the ingredients into 2 parts and alternately prepare 2 pancakes.

Hercules must first be ground using a blender or coffee grinder, but not to the point of flour, but as in the photo. Break an egg into a bowl with prepared oatmeal.
Add milk, add a little salt and mix everything thoroughly.
Pour the mixture into a cold frying pan with a good non-stick coating, turn on low heat and cook until bubbles appear.
Place curd cheese and pieces of lightly salted fish on one side of the first pancake.
Cover with the other side. After a couple of seconds, turn off the heat. Oatmeal pancake with savory filling is ready.
We do the same with the second oatmeal pancake, only now we put banana slices on it along with chocolate slices.
As a result, we got two wonderful oatmeal pancakes with different fillings. By the way, you can stuff a warm or already cooled oatmeal pancake with anything! For example: hard cheese and vegetables, chicken fillet, cottage cheese with berries, peanut butter with bananas. If you show your imagination properly, then every day for breakfast or snack you can pamper yourself and your loved ones with a new oatmeal pancake. Bon appetit!

A healthy breakfast should be nutritious, quick and healthy at the same time. However, this is not only the notorious muesli drenched in milk. There are other ways to have a delicious, quick breakfast. regular products without causing harm to health. According to doctors, food intake should be no later than 10 a.m. and should be at least half daily norm calories. It turns out that what you eat in the morning is completely burned throughout the day, so it is not deposited in the body.

If you stick to simple rules required healthy breakfast, then soon great shape And good mood guaranteed. In addition, starting the day correctly provides the body with the necessary amount of nutrients and helps maintain healthy weight, as it reduces the body's need for snacks during the day. Also, proper nutrition in the morning prevents the risk of type 2 diabetes, cardiovascular diseases and stabilizes hormonal levels.

What should be the healthiest breakfast?

Answering the question of what a healthy breakfast should be, a sandwich with cheese, oatmeal, doused with cold milk is typical mistake. One of the main rules of morning nutrition is warm food, since any cold food, bypassing the stomach, continues to be digested in the intestines. And this, in turn, causes bloating, a feeling of heaviness, discomfort and cramps. It’s hard not to agree that starting the working day with such unpleasant symptoms. Therefore, having decided on a healthy diet, breakfast must be prepared correctly. To do this, you need to exclude semi-finished products heated in the microwave, and you should also accustom yourself to using the oven and toaster.

When making a menu for the morning, it is worth remembering that the food eaten for breakfast depends on general health, mood and mental activity. Therefore, the diet should be varied. Combination different products is the key to proper nutrition, since each product contains a different set useful elements necessary for the body.

Under no circumstances should you eat food fried in oil in the morning; alternatively, grill or oven. It has been noticed that people who forget about dinner, but have a proper breakfast, are less likely to be overweight. When organizing a healthy breakfast, the menu should include foods rich in calcium, iron and B vitamins. Nutritionists believe that for breakfast you should eat cereals that help maintain healthy weight bodies. People, especially women, who eat cereal for breakfast have a slimmer figure than those who eat eggs, meat and sausage with sandwiches in the morning.

When choosing a morning menu, you can experiment, choosing a healthy and tasty combination of products. However, a healthy breakfast menu should contain whole grains rich in minerals and vitamins, fresh fruits and vegetables.

But it is better to avoid sweets in the morning, even sweet cereals. An alternative would be to add a spoonful of honey to your porridge. It is also worth excluding saturated fat and salt products, as well as syrups, pastries and white bread.

Healthy breakfast menu options

The most optimal options A healthy breakfast may seem trivial. However, the task of morning nutrition is not at all to demonstrate one’s culinary abilities, but to saturate the body for the whole day with a charge of vivacity and energy. Therefore, the healthiest breakfast can be represented by the following menu:

Oatmeal

Oatmeal is the richest source of dietary fiber. “Instant” porridge from bags should be abandoned in favor of oatmeal with water or milk. To prevent the porridge from seeming too disgusting, you can add honey, raisins, dried apricots, and apple slices. Kiwi or orange.

Sandwich

A sandwich is a great way to have breakfast, with a slice of multigrain bread topped with a slice of salmon and fresh cucumber.

Fruits and juices

Fruits and juices are essential elements for a healthy diet. Fruits should be eaten at least three times a day, starting right from breakfast.

Lean meat

Lean meat is also suitable for breakfast, especially if a large meal is expected. exercise stress. You can have breakfast with chicken or turkey, adding a couple of tomatoes or cucumbers to the dish.

Eggs

Eggs are a ready source of protein. You can boil them, prepare an omelet or poached eggs.

Cottage cheese

Cottage cheese (not sweet cheese) is a highly digestible product containing amino acids, calcium, phosphorus and vitamins. You can add soaked dried fruits, jam, jam, chopped nuts, berries or sour cream to the cottage cheese.

Soups

Soup is a strange way to start the day, but soup can quickly fill the body with nutrients and keep hunger at bay for a long time.

Don’t be lazy and start your morning with a portion of a tasty and healthy breakfast, then a good mood and a boost of energy will accompany you throughout the day.

Even more on the topic

Despite the high beneficial features, Manchurian walnut is rarely used in food purposes immediately after collection: this is associated with great difficulties...

For proper nutrition of patients diagnosed with peptic ulcer, several diets have been developed. In the acute stage, it is prescribed...

IN last years There is a lot of talk about healing through food. But how true are all the different concepts of healthy eating? Really...

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

There are many breakfast options for those watching their figure. Breakfast: coffee with a croissant, looks appetizing, but it is unlikely to make you slim and healthy.

Breakfast doesn't have to be porridge. It can be tasty and varied, you can choose your favorite options and cook something original from time to time.

Rules for a healthy breakfast

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

1. It is better to choose slow carbohydrates, found in cereals, any vegetables, fruits and dairy products.

2. You can't do without fiber, which creates sensation. full stomach. It is very useful for the digestive system. A sufficient amount of fiber is found in fruits and vegetables, oatmeal and bran bread.

3. Protein foods can dull the feeling of hunger for a long time. The best sources are eggs, fish, mushrooms, meat, legumes and nuts. Any of the listed products can be included in a healthy breakfast.

4. If we talk about fats, they should be unsaturated. Such fats are found in avocados, various vegetable oils and almonds.

Try to eat for breakfast varied food, no matter how great the temptation is to steam porridge from a bag, alternate it with sandwiches, muesli, eggs, fish and other foods. Needless to say, although a cup of coffee will charge you with energy, such a breakfast is still not acceptable without a supplement.

Cereal-Based Breakfast Recipes

MILLET PORRIDGE

Take 1 glass of millet, 500 ml of milk, 1 tbsp. l. butter, sugar, salt to taste. Cook for 30 minutes over low heat, stirring. At the end of cooking add butter, salt, sugar. Serve with jam, preserves, honey.

TOAST

Take bran bread (whole grain), cut into pieces (shape of your choice). In a deep bowl, mix eggs, milk, salt. Soak the bread in this mixture and fry in a frying pan.

PEANUT BUTTER CRISPS

Toast 2 grain loaves in the toaster. Spread 1/2 tbsp on each of them. l. peanut butter. You can stretch out the pleasure for a long time by eating peanut butter bread for breakfast, since it has incredible taste and aroma.

RICE WITH SMOKED FISH

In Victorian times in England, it was customary to serve kedgeree for breakfast - rice with smoked fish and an egg. If you prepare in the evening, it can be not only delicious, but also a quick Sunday breakfast. Rice can be used yesterday or freshly cooked.

You can take cod or smoked mackerel. Boil the eggs hard (about 10 minutes at a low boil), cool.

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

Oatmeal with Peanut Butter

Prepare oatmeal, add 1 medium banana cut into pieces. Pour 1 tbsp on top. l. melted peanut butter. Very tasty, and most importantly - fast.

MUESLI

Take muesli, pour cream (regular or soy milk).

BUCKWHEAT

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

OATMEAL IN A JAR

A healthy and quick breakfast can be prepared the night before. Place oatmeal, yogurt, any berries, fruits in a glass jar and put it in the refrigerator.

Egg-Based Breakfast Recipes

EGG SANDWICH

Beat 2 eggs, add 1 tsp. ground red pepper. Fry in a frying pan. Cut the bun into 2 parts, brown the cuts. Place the scrambled eggs between the halves. This quick-to-prepare sandwich is good source proteins.

OMELET WITH BACON

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

ROLLS WITH EGG AND CHICKEN

Prepare scrambled eggs from 2 egg whites. Ready chicken breast cut into strips. Place everything on a sheet of lavash, add chopped tomato and roll into a tube. This dish is low in calories and at the same time nutritious.

SOFT-BOILED EGGS

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

OMELETE ON A BED OF CHEESE (IN THE OVEN)

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

Then put it in the oven. It turns out an airy omelette with a cheese “crust” at the bottom and juicy tomatoes inside. Delicious!

ROLLS WITH OMELETTE

Very tasty and nutritious breakfast. Prepare a thin omelette from 1-2 eggs and milk. And then wrap it in pita bread. You can also add any lightly as a filling. vegetable stew. A man will like this recipe.

Microwave breakfast recipes

MORNING SANDWICH

Heat the hamburger bun in the microwave and cut it into 2 pieces. Place a piece of soft cheese on one half, sprinkle with chopped herbs, pour over sauce or vegetable oil and cover with the other half. You can take this sandwich with you to work - it's a great alternative to a Mac sandwich.

BAKED APPLE WITH CINNAMON

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

EGG WHITES WITH SPINACH

Take 3 egg whites, add 1/2 cup defrosted spinach, salt and pepper to taste. Microwave for 2 minutes. If you serve boiled potatoes as a side dish, your breakfast will be more satisfying.

BUN WITH TOMATOES AND CHEESE

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

Breakfast recipes using a magic blender

SOY SHAKE

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

YOGURT-CITRUS SHAKE

Mix in a blender 100 g low-fat vanilla yogurt, 1/2 cup fresh fruit, 1/2 cup orange juice, 2 tbsp. l. sprouted wheat and 1/2 cup crushed ice. To make the cocktail sweeter, you can add a little honey or syrup.

MILK AND FRUIT COCKTAIL

In a blender, blend 1 cup of fresh fruits and/or berries cut into small pieces, 2 cups of low-fat milk, 100 g of vanilla pudding and 1 cup of crushed ice. Pour the cocktail into 4 bowls and serve immediately. Carbohydrates, proteins and fiber will perfectly satisfy your hunger and provide you with energy for half a day.

Fruit Breakfast Recipes

BANANAS WITH NUTS

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

FRUIT SALAD

Personally, this breakfast is not suitable for me. I'll stay hungry. But if you prefer to divide your breakfast into 2 meals, just like the French, then feel free to make a fruit salad. The ingredients are at your discretion.

Recipes for a simple and quick breakfast

OATMEAL, FRUIT AND SOY MILK

Microwave oatmeal, add berries and pour yourself a glass soy milk. Great option for those who are always in a hurry.

YOGURT WITH APPLE JUICE AND CEREALS

Mix 1/2 cup in a bowl apple juice, 1/2 cup vanilla yogurt, 1 tsp. sugar and a pinch of cinnamon. Place in the refrigerator overnight. Before serving, add 2 tbsp. l. ready-to-eat oatmeal
cereal. If you prepare food in the evening, you can save a lot of time in the morning.

Crispbread with YOGURT AND STRAWBERRY

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

Cottage cheese with melon

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

ROLL WITH APPLES

Place a finely chopped half of an apple, a little cottage cheese, and 1/2 tsp on a sheet of lavash. sugar and a pinch of cinnamon. Wrap it in a roll. Microwave for 30 seconds.

VEGETABLE PANCAKES

You can make vegetable pancakes by adding grated carrots, potatoes, pumpkin or zucchini.

Recipes based on cottage cheese

CREATIVE MIXTURE WITH GREENS

Mix soft cottage cheese from a pack with chopped herbs and then spread on toast.

COTTAGE CHEESE CASSEROLE

Take 2 packs of cottage cheese, 4 tbsp. l. without top sugar, 2 eggs, tbsp. l. decoys. Mix all ingredients, place in a greased microwave-safe dish, and bake on normal mode for 10 minutes. Do not remove from the oven for another 10 minutes until fully cooked.

I want to take note of this recipe!

Cottage cheese with sour cream and dried fruit

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

SYRNIKI

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

Using a tablespoon soaked in water, scoop up the curd mass, roll in flour on all sides and form into a round or oval ball. Fry in a frying pan on both sides. Serve with berries and sour cream.

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

Sunday Breakfast Recipes

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

POTATOES WITH EGG

Mix bacon pieces with chopped green onions, microwave for 1 minute. Add 1 chopped boiled potato and cook for another 3-5 minutes. Season with salt and pepper, pour in the egg and bake for 1.5 minutes. Sprinkle 1 tbsp. l. grated cheddar cheese. Serve with orange slices. Add 1 more egg and more bacon and you have a wonderful dinner.

SPICY OMELET WITH CHEESE

Mix 2 eggs with 1/4 cup chili sauce. Pour the mixture into a frying pan greased with vegetable oil, sprinkle with 2 tbsp. l. grated cheese. Fry for 5 minutes. Serve with tomato salad. The cheese makes the omelette very filling, and the chili gives it a spicy kick.

OAT BRAN PANCAKES 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 frying pan with a little oil. Serve with melon slices. Place the remaining batter in the refrigerator and prepare pancakes the next morning.

Breakfast for weight loss - what not to eat

Sausages, sausages, banal sandwiches without vegetables and herbs, glazed cheese curds, “miracle yoghurts”, crispy cereals (all sorts of pillows), etc. ...

Photo ideas - breakfast recipes

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

The day starts with breakfast. The mood for the entire next day depends on what it will be like. After all, breakfast sets physical tone and energy for work. And if it also brings pleasure of a tasteful, moral and aesthetic nature, then a 100% elevated mood will follow you throughout the day. In this article, we will teach you how to fill your home with joy at breakfast. Take note of recipes with photos and videos and make your loved ones happy.

The main thing in the article

What are the benefits of having breakfast?

Usually in the morning you don’t want to get up and cook breakfast for yourself. That's why many families have breakfast with what's left from yesterday's dinner. But this is wrong and does not bring any benefit to the body. To get a full charge for the whole day, you need to have breakfast the right products, which will not only satisfy the feeling of hunger, but also saturate the body with the necessary enzymes to the maximum.
So what are the benefits of having breakfast?

• Vegetables. Stewed, raw or steamed, they make a great light breakfast. The main thing is not to overdo it with spices and salt.
• Porridge. Especially oatmeal, it is rich in fiber and slow-digesting carbohydrates. In addition to oatmeal, it is useful to eat pearl barley, millet, buckwheat, and corn grits.
• Dairy products. This includes both fresh milk, and the whole spectrum fermented milk products(kefir, cottage cheese, yogurt). They should have minimal fat content. It’s great to combine these products with fruits, nuts, syrups, and honey. You can also make cheesecakes.
• Hard cheese. Not only tasty, but also healthy breakfast. It is rich in calcium. A few slices of this product - perfect complement for any meal.
• Fruits. They are beneficial to consume raw or in juice form.
• Eggs. This is probably the most common breakfast food. Fried eggs, hard-boiled, soft-boiled, omelette, what could be faster and tastier in the morning? This breakfast is nutritious and gives you strength for work.

Recipes for healthy, proper breakfasts

There are many recipes proper breakfasts, but let's turn to the most classic options proper nutrition in the morning.

"Oatmeal, sir"

Oatmeal has long been a mandatory breakfast for the British. Its beneficial properties help the stomach work well, fill it with energy and cope with the feeling of hunger as much as possible. After all oatmeal rich in B vitamins, vitamin A, C, E, K, copper, potassium, phosphorus, magnesium. In combination with milk, it enriches the body with calcium as much as possible. Many people don’t like oatmeal, but after preparing it according to this recipe, they will probably change their minds. To prepare you need:

• 2 tbsp oatmeal.
• 1 liter of milk.
• 2–5 tbsp sugar (as you like).
• 50 g butter.
• Favorite fruits.

Prepare as follows:

1. Place the milk on the stove. Let it boil.
2. Add the flakes and cook, stirring constantly.
3. Basically, oatmeal is cooked for 5–10 minutes. Exact time must be looked at on the packaging.
4. Once the porridge is cooked, add oil and stir constantly until it becomes warm. Such actions will make it airy.
5. Before eating, add your favorite fruit, you can add honey or syrup. Enjoy a delicious, and most importantly, healthy breakfast.

“Sandwich – picked it up and immediately into your mouth”

A sandwich is not just a slice of white bread with sausage and mayonnaise. It can be quite refined, low-calorie, and healthy. For such a sandwich you need to have:

• Whole wheat bread.
• Boiled chicken breast.
• Processed cheese.
• Vegetables and greens.

1. Spread melted cheese on a slice of bread.
2. On top is a piece of boiled chicken fillet.
3. Greens and vegetables at your discretion. It could be lettuce, tomato, cucumber.

"Smoothie"

Newfangled cocktail - perfect solution for a healthy breakfast. It’s quite simple to do: you need to mix vegetables or fruits in a blender. If necessary, add milk, yogurt, kefir or water. Very tasty combinations:

• Strawberries with yogurt.
• Banana with milk and raspberries.
• Apple, carrot, orange.
• Spinach, tomato, cucumber.

The best healthy breakfast ideas for the whole family: recipes with photos

Present to your attention interesting ideas for preparing a delicious breakfast.

Green buckwheat

This original dish will surprise your household. It can be served as an independent dish, or can be used as a healthy side dish for meat products, because men can’t live without meat.


For green buckwheat you need:

• 150–200 g buckwheat.
• 200 g spinach.
• One onion head.
• 1 tbsp lemon juice.

Fill buckwheat with water 1:1.5. Add salt and cook for 15 minutes. Remove from heat and wrap to steam.


Peel the onion, cut into cubes and fry in a frying pan.


Boil spinach for 5 minutes. Cool under running cold water.


Boiled spinach with lemon juice grind in a blender.


Ready buckwheat porridge mix with fried onions and spinach puree. Let's serve.

“Rainbow” vegetable casserole

Vegetables for breakfast are healthy. But how to persuade your children and husband to eat them? Original recipe The whole family will love it.


Necessary:

• 2 eggplants.
• 2 carrots.
• 2 young zucchini.
• 4 tomatoes.
• 2 eggs.
• 300 g hard cheese.
• 1 tbsp cream 20% fat.
• Seasonings to suit your taste.

Cut the eggplants into slices. It is convenient to use a vegetable peeler for this. Add salt and leave for 30 minutes.


Do the same procedure with zucchini.


Peel the carrots and also thinly cut along the entire length.


Place vegetables in a mold in a circle, sideways. Cut the tomatoes into slices and insert between the vegetables.


Beat eggs with cream. Pour over vegetables.


Sprinkle hard cheese on top.


Bake in the oven for 45 minutes at 180°C.

What should you not have for breakfast?

For breakfast to be healthy, it is necessary to exclude harmful components from it. These include:

• Sweets. This includes baked goods, chocolate, and cakes. These products are fast carbohydrates, they are quite high in calories and heavy on the stomach. The feeling of hunger returns quite quickly after eating them.
• Meat and fish It's better to leave it for lunch. These foods are rich in protein and are not exactly suitable for a morning meal.
• Flour products, such as pasta and dumplings can “little like a stone” in your stomach, causing discomfort. This type of food will not in any way induce you to have a productive working day.
• Sandwiches with mayonnaise and sausage is not the best food for breakfast, since such a meal puts a lot of stress on the entire digestive tract.
• Onion garlic It is not advisable to eat at the beginning of the day.

Recipes for quick and tasty breakfasts

Want to feed your family quickly? We suggest you try it delicious recipes instant cooking.

Pancakes

An alternative to our pancakes. This breakfast is prepared quickly and will certainly please your family, especially children.


Products:

• 0.5 liters of milk.
• 0.5 kg flour.
• 3 eggs.
• 2 tbsp sugar.
• 3 tsp baking powder.

Pour a glass of milk into a bowl, add sugar, eggs, flour and baking powder. Mix well.


Pour the remaining milk into the resulting mass and beat with a whisk.


Heat a frying pan, grease a little with vegetable oil and bake pancakes.


Serve by stacking the pancakes, drizzle with honey and garnish with berries.

Fruit salad

The basis for this dish is usually an apple and yogurt. All other fruits are in season.


Today we are preparing a salad from the following ingredients:

• 2 apples.
• 2 kiwis.
• 2 bananas.
• 2 tangerines.
• A glass of yogurt.

Peel and core all fruits.


Cut into cubes. Top with yoghurt and serve.

What to cook for breakfast for the family: easy and quick dishes

The headache of every housewife is how to feed her beloved husband and how to please the children with breakfast? Try to cook according to our recipes and you will no longer have a headache.

Scrambled eggs "Cloud"

Even a simple scrambled egg can become a masterpiece of culinary art. In this case, the cooking process will take a minimum of time.


To prepare two scrambled eggs you will need:

• 2 eggs.
• 2 slices of bread for toasting.
• Salt pepper.

Separate the yolks from the whites. Place each yolk in a separate container.


Add salt to the whites and beat.


Place the bread slices on a baking sheet.


Gently place the whipped egg whites on top, making a notch in the middle.


Place the yolks into these recesses.


Place in the oven for 5–8 minutes at 180–200°C.

Pancakes

Traditional Russian dish. What kind of things they are! Try making quick pancakes with sour milk for breakfast.


You will need:

• 0.5 l of kefir.
• 150 g flour.
• 2 tbsp sugar.
• Two eggs.
• 2–3 tbsp vegetable oil.
• 0.5 tsp soda.
• 50 ml water.

This amount of ingredients makes 10 excellent pancakes for breakfast. And they prepare like this:
Beat eggs and sugar with a whisk.


Add kefir and soda.


Add flour and make a “smooth” dough. Add vegetable oil, mix and let the dough stand for 20–30 minutes.

Bake pancakes in a well-heated frying pan.


And a few more photo recipes and breakfast ideas.

Delicious breakfasts for children: photo recipes

Children, how difficult it is to feed them! You always need to be more sophisticated and inventive. See recipes for the little ones that your child will love.

Fun omelette

Even a regular omelette can be a fun dish.


Ingredients:

• 3 eggs.
• 0.5 tbsp milk.
• 1 tbsp starch.
• For serving: bacon, Korean carrots.

Mix the ingredients for the omelette. Lastly, add starch.


In a baking sleeve (pre-tie bottom part) pour out the omelette.


Place the sleeve in a pan of boiling water and cook for 30 minutes.


Take out the omelette and give it round shape. Place on a plate.


Decorate. The collar is made of bacon, the hair is made of Korean carrots, the eyes are peppercorns or cloves.


We present to your attention a selection of photographs: how to serve an ordinary dish to your child?

Breakfast for a schoolchild: hearty, simple recipes

A schoolchild's breakfast should be hearty in order to charge him with energy for the whole day. Some simple recipes, how to feed a school-age child tasty and satisfying food.

Syrniki

Calcium is the main feature of this dish. Your student will appreciate this recipe.


You will need:

• 350 g cottage cheese.
• Two eggs.
• 3 tbsp sugar.
• 1 packet of vanilla sugar.
• 3 tbsp semolina.
• 8 tbsp flour.
• 50–100 g raisins.

Rub the cottage cheese through a sieve.


Add eggs, sugar and semolina. Mix. Leave for 15–20 minutes for the semolina to swell.


Add raisins and flour. Knead the dough.


Form cheesecakes, using flour so that the dough does not stick to your hands.


Heat a frying pan and fry the cheesecakes on both sides.

Omelette in the oven

Protein is necessary for normal development, so an omelet is perfect for schoolchildren as breakfast.


For an omelet in the oven you need:

• 5 eggs.
• 100–150 ml milk.
• 150 g sausage (boiled or served - at your discretion).
• 2 tbsp flour.
• Herbs and spices to taste.

Beat the eggs into a deep bowl, add spices, and beat.


Add flour, mix.


Cut the greens and sausage as desired.


Grease the baking dish. Place sausage and herbs in it.


Pour in the egg mixture. Bake for 20 minutes at 180°C.

Breakfast for your loved one: delicious ideas

You always want to please your loved one, so why not make it an original breakfast? Breakfast idea for your beloved man.

Scrambled eggs "Heart"

To prepare breakfast you will need:

• Two eggs.
• Two sausages.
• Vegetables and herbs for decoration.

Everything is prepared quickly:
Cut the sausage in half without cutting through one edge. Turn out and secure the ends with a toothpick.


Place the sausage on the hot frying pan.


Beat the egg inside. Fry until done.


Serve with love.

A few more ideas on how to surprise your loved one in the morning, in photographs.

Video recipes for ideal breakfasts