Nutritionists named the right foods for breakfast (LIST)

Eggs in bacon

A simple recipe for the usual scrambled eggs and bacon. For preparation we use cupcake molds, as well as:

• bacon - 6 slices
• eggs - 6 pcs.

Preheat the oven to 200 degrees, grease the muffin tins thoroughly with oil. Place a slice of bacon along the edge of each mold, pour one egg into the middle, add spices and herbs to taste, and bake in the oven for 20 minutes. Once cooked, let cool.

Let's do the math : there are 100 calories in one serving, so three of these muffins are perfect for breakfast.

Dish recipes

Smoothie

The diet is quite affordable and you can treat yourself to a soy milk-based smoothie any day. To prepare it, we need half a glass of soy milk, 2 teaspoons (without top) of peanut butter, a little cinnamon and half a banana.

Mix all the ingredients of the dish together in a blender, add a little vanilla and ice cubes. You can complement this banana cinnamon smoothie with an unsweetened wheat bun. The calorie content of breakfast did not exceed four hundred calories.

Oatmeal with prunes

It is useful to have oatmeal for breakfast, providing it with blueberries and prunes. To prepare breakfast, use 100 grams of instant oatmeal, 250 grams of frozen blueberries, 4 teaspoons of cashews and a little honey. Brew the oatmeal with boiling water and add the rest of the ingredients to it.

Salad with sauce

To prepare this dish, take half a kg of green leaf lettuce, 2 tablespoons of canned tuna or salmon, and the same amount of chickpeas or hummus. Tear the salad with your hands, mix with chickpeas and fish, sprinkle a tablespoon of grated cheese on top and season with rango sauce. This salad has a pleasant taste and is easy to prepare. As a result, the diet is followed, and the person losing weight does not feel hungry. You can eat this salad with unsweetened bread.

Salad sauce can be purchased at the store, but it is easy to make yourself. For the sauce we need 200 grams of tomatoes, a small onion, 100 grams of bell pepper, paprika, half a teaspoon of 3% vinegar, sugar, vegetable oil. Heat the vegetable oil in a saucepan with thick walls, cut the onions and tomatoes, pour into the hot oil and simmer for 20 minutes until thickened. Then pour in vinegar, salt, pepper and add chopped bell pepper. Continue simmering for 10–15 minutes until done.

Paste

The good thing about the diet is that you don’t have to deny yourself almost anything; you can even make pasta. To prepare this dish we need vermicelli, which is boiled in salted water. To it we add 200 grams of tomatoes, 300 grams of green beans, and the same amount of boiled chicken fillet (or other meat). The resulting dish is filled with 250 grams of Pesto sauce. Salt and sprinkle with grated cheese. The cooked pasta is divided into 4 servings, so the dish can be eaten all day.

Pesto sauce is prepared as follows: using a blender, grind 20 grams of basil, 3 cloves of garlic, 10 teaspoons of pine nut kernels. Add 80 grams of cheese to the puree and grind again with a blender. Then add salt and pepper to the mixture.

The diet is not monotonous and is easy to follow, but it is always recommended to monitor your diet every day and count calories. With it, you don’t need to change the eating habits of the whole family, but sometimes it’s difficult to eat in cafes or restaurants, since it’s not very convenient to calculate the number of calories.

You don't have to give up crackers and other junk food, but it doesn't encourage physical activity. The weight comes off quickly, but when you switch to a regular diet, it quickly returns. The diet suggests that in order to easily implement it, it is better for a person losing weight to buy a book with recipes from the author of a weight loss technique.

THESE ARTICLES WILL HELP YOU LOSE WEIGHT

Green smoothie

Smoothies are ideal when it comes to healthy food (several recipes can be found in the article How to Make Smoothies Properly). For this drink we will need:

• baby spinach leaves - 2 cups
• natural low-fat yogurt (or kefir) - 200 g
• pear - 1 pc. (peel and cut into cubes)
• green or red grapes - 15 pcs.
• avocado - 2 tbsp. spoons
• lemon or lime juice - 1-2 tbsp. spoons

Mix all ingredients in a blender for two minutes.

Let's do the math : one serving of this cocktail contains almost 300 calories and an incredible amount of vitamins.

Recipe Breakfast 350. Calorie content, chemical composition and nutritional value.

Nutritional value and chemical composition of "Breakfast 350".

The table shows the nutritional content (calories, proteins, fats, carbohydrates, vitamins and minerals) per 100 grams of edible portion.

The energy value of Breakfast 350 is 108.2 kcal.

Primary Source: Created in the application by the user. Read more.

** This table shows the average levels of vitamins and minerals for an adult. If you want to know the norms taking into account your gender, age and other factors, then use the “My Healthy Diet” application.

Yogurt parfait

Parfait is a great option for a quick breakfast! The oatmeal recipe can be found in the article 7 breakfasts for those who love sweets but take care of their figure, and we will prepare a dish from the following ingredients:

• wild berries or grapes - 1 cup
• banana - 1 pc.
• coconut flakes - 1/4 cup
• muesli - 1/2 cup
• low-fat yogurt or kefir - 1/2 cup

Place all the ingredients in the desired container in layers: berries, a layer of yogurt, muesli, banana, a layer of yogurt, coconut flakes. If you don't like coconut flakes, add finely chopped nuts on top.

Let's do the math : one serving of parfait has 184 calories - you can afford a whole serving and a little extra!

Toast with spinach and broccoli

I love French toast and any other type of toast (like in the article 7 breakfasts for those who love sandwiches)! To prepare this tasty and satisfying dish we use:

• bread (preferably gray or with bran) - 2 slices
• cream cheese - 2 tbsp. spoons
• spinach leaves - 1 handful
• broccoli - 1 handful
• spices and herbs - to taste

Place the cream cheese in the microwave for 30 seconds (to melt slightly). Finely chop the broccoli and spinach, mix with cheese and add spices. Place the filling between two pieces of bread and fry in a pan or on the grill. Spinach leaves can be replaced with a more affordable salad.

Let's do the math : this sandwich has 290 calories, so I recommend eating it as a separate dish.

Top 10 pp breakfasts for everyone (250-300 kcal)

The first rule of a good breakfast is completeness. You definitely need proteins with fats and carbohydrates. The balance of nutrients will create the right mood for the day and give maximum strength and energy. Protein products: cottage cheese, yogurt, chicken egg, meat or fish, cheese, nuts. Carbohydrates come from cereals, healthy bread and slices, fruits, berries, and vegetables. Fats include egg yolks, dairy products, and avocados.

See also:

• Top 10 light dinners and snacks before bed for 100-150 kcal
• Top 15 light snacks before morning workout for 100-150 kcal
• Top 20 PP snacks for 200 kcal: useful ideas for a healthy diet

Oatmeal pancake with sweet filling

Ingredients of the dish: Whole chicken egg - 1 piece (~55 g), long-cooking oatmeal - 30 g, water - 30 ml, banana - 50 g, cottage cheese 5% - 30 g, salt.

Diet pancakes

Pancakes for breakfast are a great option (see 7 Breakfasts for Pancake Lovers for a few recipes). The secret to the low calorie recipe for these pancakes is the absence of traditional flour. We will need:

• almond flour - 3 cups
• flax seeds - 1 tbsp. spoon
• salt - 1/2 teaspoon
• soda slaked with vinegar - 1/2 teaspoon
• eggs - 3 pcs.
• milk - 3/4 cup
• olive oil - 2 tbsp. spoons

In a small bowl, mix salt, baking soda, flour, and flax seeds. In a large bowl, whisk together the milk, eggs and butter. Gradually add flour to the milk mixture, stirring thoroughly. You can adjust the consistency with milk. Heat and grease a frying pan and bake the pancakes for two minutes on each side (or until bubbles appear around the edges).

Let's do the math : the mixture makes about four pancakes, each containing 160 calories. So I recommend eating one for breakfast, supplemented with yogurt, cottage cheese, syrup or your favorite fruit.

BELGIAN WAFFLES MADE FROM WHOLE GRAIN FLOUR WITH BERRIES

Ingredients:

• 1.5 tbsp. whole wheat flour
• 0.5 tbsp. oatmeal
• 2 tbsp. blueberries
• 1.5 tbsp. chopped strawberries
• 0.5 tsp. baking powder
• 1.5 tbsp. milk 0-1.5% fat
• 2 egg whites
• 3 tbsp. l. brown sugar
• 1 tbsp. l. vegetable oil
• 0.5 tbsp. maple syrup or honey

• Preparation:

  Plug in the waffle iron and heat it up.
• In one bowl, combine flour, oats, baking powder and salt. In another bowl, combine milk, egg whites, sugar and butter.
• Pour the liquid mixture into the dry mixture. Stir until a homogeneous consistency is obtained. Carefully stir in 1 cup blueberries.
• Grease the waffle iron with vegetable oil. Pour about 2 tablespoons of dough and fry for 1-2 minutes.
• Place remaining berries and maple syrup in a small saucepan. Heat over low heat for 5 minutes.
• Drizzle berry sauce (warm or cold) over waffles and serve.

Italian scrambled eggs with ham

Eggs are an essential low-calorie source of protein, and scrambled eggs are an easy and accessible recipe for everyone. The main thing is to prepare the following ingredients:

• ​tomatoes (cut into slices) - 1 pc.
• spinach - 1 handful
• red pepper (cut into medium slices) - 1 pc.
• onion (finely chopped) - 1 pc.
• garlic - 2 cloves (pass through a press)
• basil, herbs, spices and salt - to taste
• eggs - 2 pcs.
• shredded cheese

Heat a frying pan with olive oil, fry, stirring well, all the vegetables (first onions, then peppers, then tomatoes, garlic and spices). Then pour in the eggs, sprinkle with cheese and fry over low heat, covered, until done.

Let's do the math : you can eat one such serving for breakfast; it contains a little less than 300 calories.

Breakfasts for 350 kcal: two options with porridge

Every nutritionist will certainly tell you that you need to eat breakfast. A full, balanced breakfast helps us launch metabolic processes in the body, feel a surge of strength and vigor, and last until lunch without feeling hungry. It has been scientifically proven that people who regularly eat breakfast at the same time are less likely to impulsively overeat during the day, which means they are less likely to be overweight. During sleep, our body was without food for 8-9 hours! And in the morning, more than ever, he needs carbohydrates, proteins and fats, which we simply must provide him. Therefore, you need to ensure that your breakfast is balanced and nutritious. Of course, you can drink a cup of coffee with a chocolate bar as a snack, but there will be little benefit from such a breakfast.

Many people cannot imagine their breakfast without tasty and healthy porridge, and today we have prepared for you two breakfast options with porridge for 350 kcal, you can choose your option, or alternate them. Both options are quickly prepared, from the simplest ingredients that can be found in any refrigerator.

Option 1. Oatmeal with raisins and omelet (335 kcal)

This breakfast is for those who are used to oatmeal in the morning. It turns out sweet due to raisins.

• Oatmeal with water – 200 gr.
• Raisins – 20 gr.
• Chicken egg – 1 pc.
• Egg whites – 2 pcs.

Boil oatmeal in water as usual, or according to package instructions. Place it on a plate and add raisins. Raisins are sweet and high in calories, so be sure to weigh them on a kitchen scale. Beat one whole egg and the whites of two eggs with a fork with a little salt and fry in a dry non-stick frying pan.

It will take no more than 10-15 minutes to prepare such a breakfast, but it turns out very satisfying and healthy. Egg white is considered the most easily digestible protein and is ideal for breakfast. You can cook oatmeal in milk and add a non-caloric sweetener. True, in this case the calorie content will change and it will need to be recalculated.

Calorie content of Breakfast of oatmeal with raisins and omelet

• The calorie content of the diet is 335 kcal.
• Proteins – 19 gr.
• Fats – 10 gr.
• Carbohydrates – 43 gr.

Option 2. Buckwheat porridge with vegetables and chicken breast (346 kcal)

This breakfast option is not sweet, more filling. Cooks or reheats quickly. All ingredients can be prepared in advance. For example, you may have buckwheat and vegetables left over from dinner or lunch. We recommend keeping boiled or steamed chicken fillet in the refrigerator as a reserve, in case you don’t have time to cook.

• Buckwheat porridge on water – 200 gr.
• Steamed chicken breast – 70 gr.
• Mexican vegetable mixture – 100 gr.

Boil buckwheat porridge as usual. To simplify the process, you can use buckwheat in cooking bags. There is no need to rinse it additionally, it cooks quickly and turns out delicious. Fry the vegetable mixture in a dry frying pan without adding oil for 5-7 minutes. Cut the chicken fillet into small pieces. Place everything on a plate; garnish with herbs if desired.

Calorie content of Breakfast of buckwheat porridge with vegetables and chicken breast

• The calorie content of the diet is 346 kcal.
• Proteins – 26 gr.
• Fats – 4 gr.
• Carbohydrates – 51 gr.

In both breakfast options, the body receives complex carbohydrates and protein. The second option also includes fiber from vegetables. The first option is for those who love sweet breakfasts. The second one is more filling and not sweet. You can complement your breakfast with a mug of hot tea or coffee.

Author: Elena Sh. (especially for) Copying this article in whole or in part is prohibited.

Strawberry toast

I’ve already written about healthy sandwiches (7 breakfasts for those who don’t like to cook), now let’s add another healthy and simple recipe to the list:

• strawberries - 2-3 berries
• goat cheese (or processed low-fat cheese) - 2 tbsp. spoons
• small piece of bread

​We prepare a sandwich from the ingredients (as in the picture), add honey if desired - and enjoy the taste!

Illustrations: popsugar.com, skinnyms.com, pattysfood.com, wehweratit.com

TOAST WITH RICOTTA AND STRAWBERRY

Ingredients:

• 1 slice whole wheat bread
• 60 gr. low-fat ricotta cheese
• Strawberry
• 1 tbsp. l. pomegranate seeds
• 2 tsp. honey

• Preparation:

  1. Cut the bread into two parts and prepare toast. Mix ricotta with honey and spread on bread. Top with strawberries and pomegranate seeds.

  You can replace the ricotta with goat cheese (in which case you won't need honey), and the strawberries with orange, grapefruit or mango.