Low calorie breakfast recipes. 30 low-calorie breakfast options for every day

The opinion that such a dish as porridge has no place in the diet of people losing weight is erroneous. Each cereal contains a large amount of fiber and microelements. They are necessary for the human body, as they provide it with the required energy. In addition, they have a cleansing function and rid the body of harmful substances and fatty deposits.

If you prepare porridge correctly from available cereals, you can lose from 3 to 5 kilograms of excess weight. Since the choice of cereals is varied, and the number of dishes that burn fat is quite large, they make it possible to diversify the menu as much as possible.

List of cereals that promote weight loss

When including porridge in your daily diet, you must adhere to the principle of a varied menu. Considering that they are combined with meat, fish, vegetables and fruits, they can be prepared both as a side dish and as a dessert.

List of cereals, porridges from which contribute to weight loss:

• oatmeal;
• wheat;
• millet;
• buckwheat;
• barley;
• pea;
• corn;
• rice;
• semolina;
• pearl barley;
• linen

Any of the above porridges, with the exception of flaxseed, can be prepared in a slow cooker using the same proportions as indicated in the recipes.

Instant porridges are not suitable for weight loss, since the cereals for their production are subjected to special processing, as a result of which all the beneficial properties of the products are completely lost.

Oatmeal

Cereals are considered a source of large amounts of complex carbohydrates and vitamins. Porridge made from it promotes quick satiety, and since its digestion in the stomach is quite long, the feeling of fullness lasts for a long time.

This dish contains trace elements such as potassium, iron, phosphorus and zinc. Oatmeal helps speed up metabolism, regulates cholesterol, and cleanses the body of toxins. Due to its low calorie content, it can be consumed on fasting days.

To prepare oatmeal you need:

1. Place two glasses of water on the fire and let it boil.
2. Add 1 cup of cereal to it.
3. Cook without salt and oil.

The resulting porridge should be eaten 4 times a day, dividing it into equal portions, washed down with water or unsweetened herbal tea.

For breakfast, it is useful to eat a dish made from oatmeal, half a glass of which is boiled in water or milk. If desired, you can add some raisins, nuts and honey to the resulting porridge.

It is not recommended to use rolled oat flakes for weight loss, since this product is obtained by heat treatment of the cereal, as a result of which the fiber-containing shell is removed. After this processing technology, porridge does not suppress the feeling of hunger and can increase blood sugar levels.

Oatmeal with honey and apple

• 50 g oatmeal
• 60 g skim milk
• 1 apple
• salt
• 15 g honey

Finely chop the apple and place in the microwave at maximum power for 4 minutes. Pour boiling water over the oatmeal, add a little salt and cook until the water boils, add a little milk, stir and let it boil. Cover the saucepan with a lid and let the porridge stand. After 5-7 minutes, add apple, honey to the oatmeal and stir. By the way, I buy the largest oatmeal flakes, which are not quick-cooking - they are both healthier and, in my opinion, tastier. You can also add coconut flakes, poppy seeds, cinnamon, vanillin to the porridge, and instead of an apple, strawberries or other berries whipped in a blender. Or finely chopped dried fruits - in general, there are many variations.

One serving of porridge contains: 307 kcal | 8.5 g protein | 3.7 g fat | 58 g carbohydrates

Wheat

Porridges made from wheat groats (crushed wheat) are low in calories. Therefore, it is recommended to include them in the diet of those who want to lose weight and have a toned figure.

Studies have shown that this cereal affects fat metabolism and helps eliminate fat and cholesterol from the body. Thanks to this, the general condition of the body improves and its tone increases.

Wheat porridge contains a large amount of fiber and microelements (calcium, potassium, phosphorus, iron, magnesium). Cereals contain B vitamins (A, E, C, PP), which improve skin condition and have a beneficial effect on the growth and restoration of hair and nails. Regular consumption of wheat cereal cereals strengthens the immune system and slows down the aging process.

Porridge is prepared with water or milk. Recipe for cooking with water:

1. Pour the cereal into cold water in proportions 1:2.
2. Let it boil, add salt to taste.
3. Cook for 20 minutes.
4. Season the finished porridge with oil.

This dish can be easily prepared in a slow cooker by pouring warm water over the washed cereals, adding salt and setting the “Cereals” program for 20 minutes.

For breakfast it is useful to eat milk wheat porridge. To prepare it you should:

• Boil 1 liter of milk.
• Add 2/3 cup of cereal.
• Let it boil again and cook over low heat, covered, for half an hour.

Delicate cottage cheese casserole

The composition of the casserole depends greatly on what products are in the refrigerator - cottage cheese with a fat content of 0% to 5%, kefir, yogurt or sour cream, fruits or dried fruits, etc. Below is the amount of ingredients for a 1 kg casserole prepared in a standard size multicooker. This is enough for several breakfasts and dinners.

Ingredients:

• 400 g low fat
• 250 g cottage cheese 5% fat
• 140 g sour cream 15%
• 2 eggs
• 40 g corn starch
• 200 g apricots (pitted)
• vanillin

For topping:

• 60 g black currants
• 15 g honey

Carefully grind the cottage cheese through a sieve, add sour cream, vanillin and beat with the “foot” of a blender - then the casserole will turn out very tender, without grains.

Add starch and eggs to the curd mass and mix thoroughly. Add apricots and stir again. Pour into the multicooker bowl and cook on the “baking” mode for 1 hour 20 minutes. When the timer goes off, open the lid of the multicooker and let the casserole cool slightly, then put it on a plate and put it in the refrigerator overnight.

If you make a topping, you don’t have to add any sweeteners. Here are 60 g of frozen black currants, whipped with 1 tbsp. l. honey

One serving (200 g) contains: 313 kcal | 25.9 g protein | 9 g fat | 35.2 g carbohydrates

Millet

Millet contains starch, which prevents fat deposition. This cereal is especially useful to include in the diet if you had to take antibiotics, as it removes their remains, like other toxins.

Millet contains microelements such as potassium, sulfur, phosphoric acid, magnesium, iron, silicon, fluorine, phosphorus, as well as B vitamins, which improve memory, relieve irritability and eliminate depression. When choosing cereals, you should remember that the brighter its color, the more valuable substances it contains.

The most useful dish for weight loss from this product is millet porridge with pumpkin.

Ingredients:

• pumpkin - 500 grams;
• milk - 3 glasses;
• millet cereal - 1 cup.

Method for preparing porridge:

1. Grate or finely chop the peeled pumpkin.
2. Pour hot milk and cook for 15 minutes.
3. Add the washed cereal, salt to taste and cook for 20 minutes until thickened.
4. Leave the finished porridge covered or place in the oven for half an hour.

Cheesecakes with mango sauce

Ingredients:

• cottage cheese - 2 packages of 200 g, 5 and 9%;
• egg - 1 piece;
• rice flour - 2 tablespoons;
• regular flour - you will need it for the kitchen surface;
• sweetener to taste;
• mango puree - 100 g;
• corn starch - half a teaspoon.

Cooking method

Place ingredients on a plate and stir until smooth. On a floured surface, form a “sausage” from the mixture and cut into 7-8 equal parts. Shape the pieces into cheesecakes using a lettuce ring. Fry them on both sides in a frying pan with oil until golden brown. Make the fire strong enough.

Then place baking paper on a baking sheet and place the cheesecakes on it. Place in the oven preheated to 180 degrees for about 5-7 minutes.

Meanwhile, heat the mango puree on the stove and add sweetener. If the sauce is thin, dissolve cornstarch in water and add to the sauce to thicken. Cook until required consistency.

Buckwheat

Cereals are rich in complex carbohydrates and proteins. Eating buckwheat porridge saturates the body for a long time without causing discomfort or heaviness in the stomach. This cereal contains microelements such as iron, calcium, potassium, phosphorus, copper, iodine, zinc, boron, fluorine, molybdenum, cobalt, vitamins B1, B2, B9 (folic acid), PP, vitamin E, amino acids, flavonoids.

It is useful to consume dishes from this product not only for the purpose of losing weight, but also for disorders of the stomach, liver, and diabetes. Flavonoids regulate blood sugar and cholesterol levels, cleanse and strengthen blood vessels, and help prevent cancer.

The result of the buckwheat diet is minus 5 kg in 3 days. To lose more kilograms, you need to stick to the course for one to two weeks, but no more.

Considering that buckwheat is capable of removing both harmful and beneficial substances from the body, it is not recommended to abuse it. Otherwise, hypotension and migraine may occur. These manifestations occur due to the fact that the product blocks the entry of glucose and salt into the body. Therefore, if such side effects occur, it is recommended to eat a little honey.

Buckwheat porridge for weight loss should be prepared according to the following recipe:

1. Pour a glass of cereal into 2 glasses of boiling water in the evening.
2. Cover with a lid and leave overnight.

Ready-made porridge should be eaten throughout the day, without adding salt.

Apart from this dish, you can’t eat anything else on the buckwheat diet. Water, green tea, and low-fat kefir are allowed as drinks.

Pp breakfasts. What is better to eat for breakfast with proper nutrition?

It is naive to believe that absolutely any breakfast is correct and healthy. Very often, those losing weight try to eat as many harmful and forbidden foods as possible at the first meal, so that later during the day they can adhere to dietary nutrition. If this is just cheating and you rarely resort to such nutrition, then this is quite acceptable. You can eat fast food, sweets, and baked goods for breakfast, and then strictly control the next meals. But it is absolutely impossible to do this on an ongoing basis. PP breakfast is a balanced and properly selected meal that should provide you with the necessary energy and start your metabolism. To make this meal correct and healthy, you should adhere to the following principles:

• try to avoid fast carbohydrates. The main purpose of breakfast is to give the body the necessary boost of energy. Fast carbohydrates provide only fleeting satiety. So, if you had cake for breakfast, then be sure that after 1 hour you will feel hungry again. To avoid this, it is better to give up fast carbohydrates, which are found in sweets and baked goods.
• give up fatty foods. A hearty breakfast by no means means a fatty breakfast. After eating such food, it will be very difficult for your body to digest the food, and you will feel not only heaviness in your stomach, but also fatigue. In addition, you will definitely feel sleepy, which is not at all the best start to the day.

What to eat for breakfast with proper nutrition to lose weight? This list is much longer than you might think. Judge for yourself:

• whole grain products. Flour lovers don’t have to worry, because there’s no need to give up baked goods, toast and sandwiches. The main thing is to include whole grains in your diet, rich in fiber, which will help cleanse your body of waste and toxins. This includes whole grain bread and baked goods based on any whole grain flour (you can always have a whole grain croissant for breakfast). Is it possible to have pasta for breakfast with PP? Yes, if these are products made from durum wheat.
• Porridge. An important component of breakfast for weight loss is porridge. You can safely include buckwheat, oatmeal, wheat, barley, and brown rice in your diet. True, with oatmeal, not everything is as simple as many people think. The thing is that oatmeal, which we most often include in our morning diet, has gone through too much processing and has lost its nutrients and fiber. This is why very often after eating oatmeal, many people begin to feel hungry within an hour. If you are going to include oatmeal in your morning diet, then you should pay attention to oats, rolled oats or wholemeal oatmeal. These foods contain more fiber.
• protein. If you engage in physical activity in the morning, be sure to include protein in your diet. Low-fat cottage cheese, low-fat cheese, milk, kefir, natural yogurt, eggs. As for meat, you can eat beef, chicken, turkey, veal; in general, we give preference to lean meats. The same goes for fish. These products give you a great feeling of satiety and supply your muscles with the necessary amount of protein.
• vegetables. The ideal addition to a protein-packed breakfast is vegetables. It is better to give preference to green vegetables; they contain the fewest calories, but at the same time they are very rich in fiber.
• Fruits and berries. This is a great way to diversify your diet. Add them to ready-made cereals, yoghurts, and decorate your curd desserts with them. A great option is to use fruit to make sandwiches. From fruits, choose those that are rich in fiber - apples, oranges, peaches, apricots.
• Natural sweeteners. If you really want something sweet, then give preference to natural sweeteners. Honey is ideal.

Barley

This cereal is a source of large amounts of carbohydrates, which speed up metabolism and prevent fat formation. This dish is very filling; when eaten for breakfast, there is no need to snack during the day. Barley porridge is useful for problems with the kidneys, gall bladder and stomach.

The value of the product is determined by such substances in its composition as fiber, vitamins B, PP, E, A, iron, sulfur, manganese, magnesium, sodium, silicon, bromine, chromium, phosphorus, potassium, zinc, folic acid.

It is recommended to cook barley porridge for weight loss in water, just like wheat porridge (according to the recipe described above); salt and sugar should not be added. You need to eat it in small portions throughout the day.

Omelette for breakfast

This is a low-calorie and delicious omelette that you can eat before heading to work. The energy value of each of the five servings of this breakfast is only 47 kcal. In addition to two eggs, we will need:

• 300 g bell pepper (preferably in different colors);
• 30 ml milk;
• 10 g butter;
• A little basil and parsley, salt.

We cut the pepper into small pieces, having previously cleared the seeds. Fry in butter until light golden. Add parsley.

Mix eggs (without removing yolks) and milk. At the same stage, add salt and mix well. Remove the pepper from the pan.

Pour our egg mixture into the frying pan where we fried the peppers. The flavor of the vegetable oil will permeate the omelette. When the omelette becomes a little thicker, add pepper from one half of the eggs, without touching the edges. Cover the filling with the other side of the omelette and keep it in the pan a little more on both sides. Before serving, add a few basil leaves.

Pea

For weight loss, it is useful to eat legumes in addition to cereals. First of all, this applies to peas. The product is rich in fiber, antioxidants, amino acids, mineral salts, vitamins, and carbohydrates.

Eating pea porridge for the purpose of losing weight helps speed up metabolism. It is low-calorie, so it can be included in the diet or consumed on fasting days.

Due to its high protein content, a pea dish helps improve skin tone and muscle growth. Weight decreases when consuming this porridge, as the body is saturated with oxygen, which is a powerful fat burner, and vitamins.

During the pea diet, other products are allowed to be included in the menu. The exceptions are spicy and spicy dishes, smoked meats, lard, products made from white flour, and sweets.

It is recommended to eat pea porridge only for lunch.

You can prepare the dish according to the following recipe:

1. Pour washed peas with cold water in a ratio of 1:3 (soaking is not necessary).
2. Let it boil, remove the foam, add salt.
3. Cook covered for an hour.

Corn

A diet based on this porridge leads not only to effective but also to rapid weight loss. This cereal helps to get rid of extra pounds, as well as complete recovery. As a result of eating corn porridge, the following positive changes occur in the body:

• breakdown of fat cells;
• reducing the risk of cardiovascular diseases;
• cleansing the blood of toxins and other harmful substances;
• stabilization of cholesterol levels in the blood.

To prepare porridge you need:

1. Take cereal and water in a ratio of 1:4.
2. Pour the cereal into boiling water, let it boil again and cook for half an hour.
3. Divide the finished porridge into 6 servings.

You can eat porridge with chicken, mushrooms and boiled eggs.

Rice

The use of this product promotes weight loss due to its low calorie content. To achieve the desired result, it is recommended to use brown or white unpolished rice, due to its ability to cleanse the body of harmful substances.

Cereals contain several B vitamins: thiamine B1, riboflavin B2, niacin B3 and B6; vitamin PP, carotene, vitamin E, as well as microelements: potassium, iodine, selenium, phosphorus, zinc, iron, calcium.

You need to prepare rice porridge for weight loss using water according to the following recipe:

1. Pour the washed cereal into boiling water in a 1:2 ratio.
2. Cook rice for 20 minutes.

You should eat porridge without salt and oil.

For effective weight loss, nutritionists recommend a rice diet, which is quite strict. Therefore, you must first consult a doctor. The duration of the diet is 9 days, the first 3 days of which you should eat only rice cooked according to the recipe given, the next 3 days - vegetables, except potatoes, and the last 3 days - fruits, except grapes and bananas.

Chemical composition and calorie content of rice porridge

Cereals contain a large number of useful substances, which include:

• copper;
• potassium;
• manganese;
• vitamins B, E and PP;
• phosphorus;
• zinc;
• iron;
• magnesium;
• chlorine;
• selenium;
• calcium;
• cobalt;
• sulfur;
• molybdenum;
• chromium.

Raw and processed grains contain silicon, most of which is excreted from the body due to poor absorption. Cereals contain slow carbohydrates, which help keep you full for a long time due to prolonged absorption and assimilation. Proper functioning of the gastrointestinal tract is ensured by the presence of a large amount of dietary fiber. Essential acids, which include leucine, valine, tryptophan and others, help normalize the functioning of all systems and organs.

Rice does not contain vegetable protein such as gluten. For this reason, porridge is allowed to be consumed by people allergic to this component. White rice has 354 calories. per 100 g of dry product, and in brown - 330. Porridge with milk contains 97 kcal, and a mixture prepared with water - 78.

Manna

Cereals are a source of microelements such as phosphorus, potassium, iron, sodium, zinc, calcium, magnesium, and are also rich in vitamin E.

The calorie content of semolina, compared to others, is quite high - 360 kcal per 100 grams. Therefore, to lose weight, it should be cooked only in water without adding salt, sugar and oil.

It is recommended to prepare semolina porridge as follows:

1. Boil 3 glasses of water and pour 4 tablespoons of cereal into it.
2. Let it boil, then cook for 5 minutes, stirring constantly.
3. Turn off the gas, cover and let stand for a quarter of an hour.

You need to divide the porridge into small portions and consume it throughout the day. It is allowed to add raisins or any berries.

First meal

Soups are essential for good digestion. In addition, they provide a feeling of satiety due to the volume of liquid - even if the recipe is low in calories. Therefore, when on a diet, there is no need to be afraid of going overboard with the first courses. The diuretic effect will also be useful to remove excess moisture from fat cells.

Cream soup with croutons

We divide the finished dish into four servings, the calorie content of each will be 130 kcal. To prepare you will need:

• 100 g potatoes;
• 100 g tomatoes;
• 75 carrots;
• Art. spoon of olive oil;
• 100 g white bread;
• Art. spoon of sour cream;
• If desired, freshly ground black pepper, parsley and salt.

Chop the vegetables, cook over low heat, cover with a lid. We bring it to readiness. Use a slotted spoon to remove the vegetables from the prepared broth.

Mix the vegetable base and olive oil in a blender. Let's pepper and salt. To make it easier to mix, add half a glass of broth. Process in a blender into a smooth puree.

We cut bread. Fry in a frying pan without adding any fat. Season the finished soup from a blender with sour cream and parsley, and sprinkle in some croutons before serving.

Vegetable soup with rice

The total caloric content of each of the eight servings of this dish is very low - 25 kcal. To prepare we need:

• 2500 ml vegetable broth;
• 200 g potatoes;
• 100 g cabbage;
• 100 g tomatoes;
• 100 g bell pepper;
• 100 g onion;
• 75 g carrots;
• Three tablespoons of tomato paste;
• 40 g rice cereal;
• A tablespoon of sunflower oil;
• A spoonful of sour cream per serving (fat – 15%);
• Seasonings, salt, freshly ground pepper.

Cut the tomatoes, potatoes and onions into small pieces. Grind the carrots on a grater. At this time, bring our broth to a boil. Then boil rice and chopped potatoes in it.

Prepare the dressing for the soup. Heat the sunflower in a frying pan. Fry chopped carrots, tomatoes and onions.

Just before it’s ready, add bell peppers and cabbage to the soup. The pepper needs to be peeled and cut into small pieces. The soup should be served with herbs, seasonings and sour cream.

Pearl barley

The cereal has a low cost. Its use promotes weight loss and saturates the body with useful substances. Pearl barley contains essential microelements such as magnesium, calcium, phosphorus, manganese, copper, iron, vitamins E, group B. Thanks to this, eating such a dish has a positive effect on the entire body.

This cereal is rich in plant fiber, which cleanses the stomach and intestines of mucus and fecal stones, which helps improve digestion and eliminate constipation. Eating pearl barley porridge, thanks to the amino acids it contains, gives you quick satiety and no feeling of hunger. The product activates the production of collagen, which promotes skin rejuvenation.

Recipe for making pearl barley porridge:

1. Soak 200 grams of cereal in water for 12 hours.
2. Place the swollen cereal in three glasses of cold water, let it boil and cook over low heat for half an hour.
3. Cover and leave for 15 minutes.

During the pearl barley porridge diet, you are allowed to eat boiled meat or fish, cottage cheese, vegetable salads, apples and prunes. The dish itself should be consumed without salt or sugar. Duration - 7-10 days.

Recipes

The recipes below will prove to you that low-calorie breakfasts can be tasty, nutritious and healthy at the same time. The calorie content indicated for each of them is the kcal content in 100 g of an already prepared dish. However, do not forget that the portion size you eat is usually larger. Accordingly, the given indicator will need to be increased.

Quick recipes

Oatmeal with milk (85 kcal)

Pour 200 g of finely ground oat flakes into boiling water (400 ml). After boiling, cook over moderate heat for 15 minutes, pour in 200 ml of 1.5% milk. Boil. Switch off. Add 10 g of raisins and 20 g of green apple chopped into cubes.

Avocado and tuna sandwich (54 kcal)

Cover a piece of rye bread with a thin layer of sesame oil. Place lettuce leaf. Top it with thin slices of avocado. Next is canned tuna mashed with a fork. Top with a slice of large tomato. Sprinkle with toasted sesame seeds.

Cheese omelet (70 kcal)

Boil 10 heads of Brussels sprouts in lightly salted water for no more than 5 minutes. Drain in a colander. Cut into halves. Place them cut side down in a heated frying pan with a minimum amount of oil. Prepare the main mass: mix 100 g of grated suluguni cheese (you can use feta cheese), 4 beaten eggs, 50 ml of 1.5% milk. Add some salt. If necessary, pepper. Pour over cabbage. Close. In 6 minutes the omelette will be ready.

Fruit yogurt (66 kcal)

Beat half a liter of natural yoghurt and 1 banana in a blender. Cut 1 more banana into small cubes and place on the bottom of the bowls. The second layer is also finely chopped 3 kiwis. Third - 2 persimmons. Fill the bowls with the yoghurt-banana mixture. Top with blueberries or any other berries.

Low-calorie egg breakfasts

Omelet without milk (90 kcal)

Divide 3 chicken eggs into yolks and whites. Beat both of them separately. With continuous stirring, pour the whites into the yolk mixture in a thin stream, and then, in the same way, pour 20 ml of warm boiled water. Beat thoroughly. Lightly add salt. If necessary, pepper. Pour into a heated frying pan with a minimum amount of oil. To cover with a lid. Without turning down the heat, wait until the omelette rises. Only after that set it to minimum. Hold for 2 minutes. Sprinkle parsley on top.

Omelette with zucchini and tomatoes (84 kcal)

Place half a kilogram of fresh, young zucchini into centimeter-thick circles. Place in a baking dish with a minimum amount of oil. On top - sweet pepper cut into strips (100 g). Lightly add salt. If necessary, pepper. In a separate container, beat 7 eggs. Add to them 100 ml of 10% sour cream, 50 ml of 1% kefir, a pinch of sweet paprika, 10 g of chopped parsley and dill, 30 g of flour. Mix. Pour the egg mixture over the vegetables. Place a few tomato slices and parsley sprigs on top. Bake at 180°C for 40 minutes.

Scotch eggs (98 kcal)

Grind 10 g of dill and green onions. Add 1 protein to 100 g of minced chicken. Lightly add salt. If necessary, pepper. Divide the minced meat into two halves. Make a flatbread out of one and place a hard-boiled egg in the center. Cover it with a cake, like a cocoon. Wrap in cling film. Repeat the same with the second half of the minced meat. Keep on the top shelf in the refrigerator for half an hour. In a separate container, beat 1 yolk, 10 g of Dijon mustard, a little salt and pepper. Roll both cocoons in the resulting yolk mixture and then in breadcrumbs. Place on a baking sheet sprinkled with breadcrumbs. Bake in the oven at 180°C for half an hour. Cool. Cut into halves.

Poached in the microwave (30 kcal)

Pour 100 ml of water into a microwave-safe bowl. Lightly add salt and stir. Carefully break the egg into the water. Microwave at maximum power for 3 minutes. Place on bran bread, garnish with herbs and vegetables.

Florentin – baked eggs (92 kcal)

Melt 30 g butter (72.5%) in a frying pan over high heat. Add 450 g of unchopped spinach leaves to it. Lightly add salt. If necessary, pepper. Mix. Wait until the greens wilt. Place the spinach in baking dishes (it’s best to grease them with oil first), level them, and make a well in the center of each. Cool slightly. Break 1 egg into each well. Place 10% sour cream on top of the spinach. Sprinkle with paprika and nutmeg. Bake in the oven at 180°C for 15 minutes. Eat it hot.

Low-calorie breakfasts made from cottage cheese

Cottage cheese (82 kcal)

Mix 400 g of low-fat cottage cheese, 100 ml of 1.5% milk, 1 egg, 20 g of oatmeal. Beat in a blender. Pour into baking dishes. Bake in the oven at 180°C for 15 minutes, then another 20 minutes at 160°C. Eat chilled.

Spinach pasta (84 kcal)

Mash 200 g of low-fat cottage cheese with a fork. Sort out 200 g of spinach, pour boiling water over it, and place in boiling salted water for a minute. Drain first in a colander, then on a paper towel to remove excess moisture. Place it in a blender bowl along with a clove of garlic. Beat. Add cottage cheese and 50 g of matsoni to them. Spread the resulting paste onto bran bread. Garnish with parsley and cherry tomatoes.

Beetroot roll with cottage cheese (87 kcal)

Cut half a kilogram of fresh beets into large pieces and blend in a blender. Squeeze out the juice, bring it to a boil, add 5 g of agar-agar. Mix. Carefully pour the thickened beet mass onto a wide tray covered with cling film. Leave for an hour to cool. Lightly add 300 g of low-fat cottage cheese. If necessary, pepper. Add 10 g of dill. Beat the curd mass in a blender and spread it over the beetroot mixture. Roll into a large roll and cut when serving.

Cottage cheese and pumpkin casserole (98 kcal)

Bake the whole pumpkin in the oven at 180°C for 30 minutes. Beat 500 g of baked pumpkin pulp in a blender. Add 30 g semolina, 1 egg, 30 g raisins. Separately, in a blender, beat 250 g of low-fat cottage cheese, 30 g of semolina, 1 egg. Place on a baking sheet, alternating layers: pumpkin - cottage cheese. There should be a pumpkin on top. Bake in the oven at 190°C for 50 minutes. Cool.

Curd and blueberry cocktail (91 kcal)

Wash and dry 150 g of blueberries. Beat 500 ml of 1% kefir and 10 g of vanilla sugar in a blender. Add 300 g of low-fat cottage cheese to them. Beat for 5 minutes until bubbles appear. Add blueberries and beat again until smooth and fluffy. Top with whole blueberries.

Low-calorie yogurt breakfasts

Cucumber lassi (33 kcal)

For reference. Lassi is a popular Indian drink made from yogurt, fruit and ice.

Coarsely chop 200 g of fresh cucumbers (they will replace the fruit from the traditional national recipe), place in a blender bowl. Pour in 200 ml of natural yogurt, 100 ml of ice-cold mineral water, add 10 g of fried sesame seeds and chopped parsley, 2-3 ice cubes. Throw in a pinch of pepper, nutmeg, coriander. Beat. Garnish with a slice of cucumber and a sprig of parsley.

Smoothie “Sweet Couple” (69 kcal)

Remove pits from 100 g of ripe red plums and cut into halves. Cut 150 g of ripe banana into large pieces. Place the fruit in a blender bowl. Pour 200 ml of natural yoghurt over them, throw in a couple of mint sprigs. Kill everything at high speed. Top with half a plum, a slice of banana and mint.

Parfait with apples (92 kcal)

For reference. Parfait is a French cold dessert made from cream.

Peel and core 280 g of sweet and sour apples. Place them into thin slices and lightly sprinkle with sugar. Melt 20 g butter (72.5%). Place apples in it, sprinkle a pinch of cinnamon on top. Keep on moderate heat for 5 minutes. Cool. Pour 100 ml of natural yoghurt into glasses (it will replace the cream from the traditional national recipe). Sprinkle with soft muesli and add some apples. Repeat the layers again: another 100 ml of yogurt - muesli - apples.

Grape jelly (82 kcal)

• Grape layer

Place 200 g of seedless green grapes into bowls. Pour 40 g of gelatin powder into 150 ml of homemade grape juice (from the same variety that was placed in the bowls), leave for 15 minutes. Warm it thoroughly until all the lumps are gone (you can do it in the microwave). Pour in another 150 ml of juice and stir. Pour the resulting mixture into bowls. Keep in the refrigerator until it hardens.

• Yogurt layer

Mix 250 ml of natural yogurt with 10 g of vanilla sugar. Mix. Pour 20 g of gelatin powder into 50 ml of water. Warm it thoroughly until all the lumps are gone. Pour it into the yogurt in a thin stream while stirring constantly. Pour the resulting mixture onto the grape layer. Keep in the refrigerator until it hardens. Garnish with whole grapes and mint sprigs.

Buza (47 kcal)

For reference. Buza is a Balkan fermented drink made from wheat, millet or corn.

Wash and sift 350 g of bulgur. Fill it with 2.5 liters of water. Leave for 10 hours. Cook in the same water for 2 hours. Mix in a blender and strain. Place the liquid in the refrigerator. Pour the cake into 1.5 liters of water and cook for an hour. Strain, put in the refrigerator. Pour 40 g of flour into 130 ml of boiling water in a thin stream, stirring constantly, until thickened. Remove from heat, add 40 g of sugar, stir. Cool. Add 150 ml of natural yogurt and 2 g of yeast, previously dissolved in water. Leave for half an hour. Mix yogurt mixture and bulgur liquid. Leave in a jar covered with gauze at room temperature for 2 days. Before use, add cinnamon and vanilla to taste.

Linen

To prepare porridge, plant seeds are used, which contain large amounts of Omega-3 fatty acids, which speed up metabolism. In addition, weight loss when eating flaxseed porridge is achieved due to its protein and fiber content.

For effective weight loss, it is useful to eat a raw food dish for breakfast, which is prepared as follows:

1. One hundred grams of flaxseeds should be poured with a glass and a quarter of warm water in the evening and left overnight.
2. In the morning, grind them in a blender and add 3-4 drops of lemon juice and finely chopped herbs.
3. You can add dried fruits for taste.

General points

When to make a low-calorie breakfast:

• for weight loss;
• for compliance with some therapeutic diets according to Pevzner: No. 8 (obesity), 8a (I degree obesity), 8o (obesity due to impaired metabolism), 9a (obesity due to type II diabetes mellitus), 10c (atherosclerosis, high cholesterol due to overweight);
• for organizing proper nutrition.

What should a dietary breakfast be like:

• low-calorie: 25-30% of daily calories;
• filling: so as not to get hungry before lunch or dinner;
• tasty;
• energetic: to recharge you with energy for the whole day, increase your ability to work, accelerate your metabolism;
• protein-carbohydrate: contain slow carbohydrates, proteins and fiber;
• balanced: BJU with proper nutrition - 40/20/40, with weight loss - 60/10/30.

Note: the percentage of the total daily calorie content and the ratio of BZHU are indicated approximately and are calculated in each specific case separately, depending on the nutrition system.

How to correctly calculate calorie content:

1. Using an individual formula, calculate your total daily caloric intake.
2. With 5 meals a day, breakfast should be 25% of the daily calorie content, with 3 meals a day - 30%.
3. The upper limit for a low-calorie breakfast, subject to proper nutrition and moderate physical activity, with 5 meals a day is 500 kcal, with 3 meals a day - 600 kcal.
4. The lowest calorie breakfast for weight loss with 5 meals a day should not fall below 300 kcal, with 3 meals a day - 360 kcal.

When organizing such a breakfast, do not spoil it by violating the principles of proper nutrition, otherwise you will not be able to get the maximum benefit from it. So, the ideal time for it is from 7:00 to 9:00. Half an hour before, drink a glass of warm water. The temperature of the food should not burn the mucous membranes of the mouth and stomach, it should be comfortable. Don't be distracted by gadgets. If you cannot live in the morning without a cup of coffee, drink it 20-30 minutes after eating - and the invigorating effect will be more noticeable and will not be harmful to the stomach.