Do you need a hearty breakfast. What is useful for breakfast: recommendations for proper nutrition. Panini with ham and cheese

Inga Mayakovskaya

Reading time: 10 minutes

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What do we usually eat for breakfast? When going to work and school, we usually gulp stacks of sausage and raw sandwiches, scrambled eggs and sausages, yoghurts and other products to quickly fill our stomachs before a hard day at work. Of course, this is wrong. Although breakfast should be hearty, it should be healthy in the first place. Such food only temporarily dampens hunger. And eating healthy, satisfying and tasty at the same time is not difficult at all if you know what to cook.

The perfect start to the day

Everyone knows that a healthy breakfast is the key to a healthy lifestyle. Among other things, the right breakfast also cheers you up. Moreover, you can cheer up not only with a traditional cup of strong coffee, but also with green, freshly brewed tea.

According to nutritionists, all the calories that enter the body in the morning are burned until the evening due to physical activity. Even if this fact takes place, of course, you should not abuse mayonnaise salads or lamb kebabs for breakfast. Mayonnaise can be replaced, lamb - boiled beef. But a piece of something sweet in the morning will not hurt.

Healthy breakfast rules:

• It is best to avoid cold and hot food in the morning. Warm food for the normal functioning of a barely awake stomach is just that.
• Breakfast foods should contain nutrients, especially carbohydrates. That is why oatmeal is considered the most popular breakfast. Egg casseroles, omelettes, muesli, and fruit pancakes are just as helpful.
• Breakfast, which starts the hormonal system in the morning, should be within the first hour after a person wakes up.
• The product will be more useful and nutritious if honey is used instead of sugar.

Breakfast on the basis of ethnicity

Breakfast, cooked at home, becomes the more satisfying the further north the country is located. For instance, breakfast in turkey - this is coffee, feta cheese, sheep cheese with olives, herbs and traditional national flatbread.

In France prefer croissants, coffee, jams and fresh juices.

The British Serve in the morning dense and fatty dishes - scrambled eggs with sausages and fried bacon, baked beans.

Norse They like to start the day with cracklings and fried fish.

So what exactly should this healthy breakfast be like?

What is a healthy breakfast?

According to nutritionists, a person's breakfast should include (from the daily value) one-fifth (incomplete) fat, two-thirds of the carbohydrates and a third of protein.

Of the carbohydrates, the most useful are indigestible - those that will hold back in wholemeal bread and oatmeal. These are some of the most important elements for the body. The consumption of fruits, vegetables and dairy products is simply imperative for the normal functioning of the gastrointestinal tract.

Healthy and Hearty Breakfast Ideas for the Whole Week

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Usually our morning begins with an emergency wake up and a speedy collection to work or school. You can only dream of a beautifully served and delicious breakfast, because it takes so much time, which is better spent sleeping!

We are in website We are sure that the right breakfast makes any day better, and also energizes and inspires new achievements. Especially if you only need 15 minutes to prepare it.

Pancakes with banana and blueberries

You will need:

• 1 incomplete glass of wheat flour
• 1 glass of milk
• 1 egg
• 1 tsp baking powder
• 1 tbsp. l. butter
• 1 tbsp. l. Sahara
• berries and fruits for decoration
• honey or syrup

Preparation:

1. Combine flour, sugar, baking powder and salt.
2. Beat the egg until frothy. Add milk and stir. Add this mixture to dry ingredients and mix gently.
3. Melt the butter and pour into the dough, mix.
4. Pour small portions of the dough into the pan (if the pancake does not stick, then you do not need to grease with oil). Bake each pancake for about 2-3 minutes on each side.
5. Decorate with fruits and berries, pour over with honey.

Frittata with vegetables

You will need:

• 6 eggs
• 3 bell peppers
• 1 red onion
• 200 g broccoli
• 200 g green beans
• 1/4 lemon
• 50 ml olive oil
• 2 cloves of garlic
• 50 g butter
• salt, black pepper, spices

Preparation:

1. Mix eggs with salt and seasoning.
2. Disassemble the broccoli into inflorescences, peel the peppers and cut into thin strips. Cut the onion into thin half rings.
3. Finely chop the garlic, mix with lemon juice and olive oil.
4. Fry the chopped onions in butter until soft, add broccoli, fry for 1 minute. Then send peppers and green beans there, fry for another 1 minute. Add garlic in lemon juice and oil, and after 30 seconds pour eggs.
5. When the eggs begin to freeze, send the pan to an oven preheated to 180 degrees for 7-10 minutes. Serve with salt, pepper and herbs.

Yogurt with fruit and granola

You will need:

• 2 cups natural yogurt
• 1 tbsp. l. powdered sugar
• 2 tsp crushed almonds
• 1 glass of granola
• 1 cup fresh berries and fruits

Preparation:

1. In a bowl, combine natural yogurt, icing sugar and crushed almonds.
2. Put 2 tbsp. l. mix in a bowl or a transparent wide glass. Top with 2 tbsp. l. granola and 2 tbsp. l. any fresh seasonal berries or fruits to taste.
3. Repeat the layers in the same sequence 2 more times: a layer of yogurt, nuts, granola, berries.
4. Garnish the top of each serving with almonds and a sprig of fresh mint. Add honey if desired.
5. Chill in refrigerator and serve immediately.

Chicken muffins with cheese

You will need:

• 2 chicken breasts
• 1 cup grated cheese
• 1/2 cup flour
• 1/2 cup milk
• 2 eggs
• 4 tbsp. l. sour cream
• spices, herbs

Preparation:

1. Combine grated cheese, milk, eggs, sour cream and spices. Mix well.
2. Boil chicken fillet until tender, cut into small cubes.
3. Add chicken, chopped herbs and flour to the mixture from the first step. Stir.
4. Fill muffin tins with this mixture. Place in an oven preheated to 180 degrees and bake for 15 minutes.

Cheesecakes with banana and honey

You will need:

• 200 g cottage cheese
• 1 egg
• 1 banana
• 3 tbsp. l. flour
• vanillin
• 3 tbsp. l. vegetable oil
• 2 tbsp. l. Sahara

Preparation:

1. Add cottage cheese, banana, egg, vanillin, sugar to a blender and mix everything until smooth.
2. Add 1 tbsp. l. flour and mix everything. In this way, add flour until the dough becomes medium viscosity.
3. Pour vegetable oil into the pan and heat well. Pour the dough of the desired shape into the pan with a tablespoon.
4. Fry for about 2-3 minutes on one side, then turn over and fry for another 2-3 minutes.
5. It is better to serve the cheese cakes hot, after having poured honey and decorated with banana slices.

Lavash with chicken and vegetables

You will need:

• 4 small thin pita bread
• 1 medium carrot
• 2 small cucumbers
• chicken fillet
• salt and pepper
• 1/2 tsp ground sweet paprika
• 1 medium bell pepper
• 100 g salad
• sour cream or other sauce to taste

Preparation:

1. Three carrots or cut into thin strips. We also cut the cucumber into strips.
2. Cut the chicken fillet into cubes.
3. In a skillet over medium heat, heat 1 tbsp. l. vegetable oil. Place the chicken and fry on both sides until tender, about 5-7 minutes on each side. Transfer to a plate and keep warm.
4. Put sweet pepper cut into strips in the same pan, salt and fry, stirring occasionally, until soft-crispy.
5. Lavash grease with sour cream or other sauce to taste, put the salad and the rest of the ingredients, while leaving a couple of free centimeters below. Wrap the free bottom edge over the filling.
6. Then we roll the pita bread with the filling into a roll and serve.

Blueberry sweet pizza

You will need:

• 1 layer of ready-made pizza dough
• 120 g soft curd cheese (like Almette)
• 1 tsp cinnamon
• 1/3 cup blueberry jam
• 1 cup fresh blueberries

Preparation:

1. Preheat the oven to 210 ° C.
2. In a small bowl, mix the cream cheese and cinnamon until smooth. Put the resulting mixture on the dough. Add blueberry jam on top. Sprinkle everything with fresh blueberries.
3. Place the pizza on the oven rack and bake for 15 minutes, or until the cheese melts and the blueberries give off juice.
4. We take out the pizza from the oven, let it cool for a few minutes.

Panini with ham and cheese

Proper nutrition, and even more so the process of losing weight, is most often associated with not very tasty and monotonous dishes. To break this stereotype and make weight loss tasty, varied and interesting, we offer you a variety of ideas for the right breakfast.

We have already said that they provide the body with all the necessary components - proteins, carbohydrates, fiber, vitamins. Based on this, we will divide the recipes for healthy breakfasts into categories.

Carbohydrates: cereal and cereal breakfast ideas

OATMEAL... Among quick and healthy breakfasts, oatmeal is the undisputed leader. Moreover, there are many ways to make it tasty and varied. Here are some examples.

Oatmeal with dried fruits and nuts... Add nuts and cut prunes / dried apricots / raisins to the oatmeal. You can take any nuts and dried fruits that are available.

Oatmeal with banana and peanut butter... Cut the banana into the cooked oatmeal and pour over the melted peanut butter.

Carrot oatmeal... Mix the grated carrots with sugar and let stand to let the carrots start juicing. Mix with cooked porridge.

Oatmeal with cottage cheese... Mix a few tablespoons of cottage cheese with the finished porridge. This dish is very tender and light, and also contains not only carbohydrates, but also calcium.

Oatmeal with fruit... Add cut fruits (apples, kiwi, grapes, strawberries, apricots, etc.) to the cooked porridge. In winter, you can use jam berries instead of fruits.

MUESLI... Pour the muesli with milk, cream, or low-fat yogurt. It is best to use homemade muesli (mix oatmeal, nuts, prunes, raisins, and other dried fruits as desired), but when there is no time to cook in the morning, store-bought muesli will do.

BUCKWHEAT PORRIDGE... An alternative to oatmeal in the morning is buckwheat. In addition to a source of carbohydrates, buckwheat porridge is rich in microelements that strengthen the walls of blood vessels and participate in the formation of hemoglobin. Buckwheat improves digestion, ensures the growth and repair of cells and tissues, and helps relieve stress.

To preserve all the benefits of cereals, cook buckwheat porridge as follows: pour buckwheat with drinking water (2 glasses of water for 1 glass of buckwheat) and leave to swell overnight. In the morning it will be no less crumbly than cooked on the stove. And it will also save time on preparing breakfast. In buckwheat, as in oatmeal, you can add fruits, nuts, honey.

OTHER Porridge... Barley, barley, millet porridge will provide you with the necessary amount of carbohydrates in the morning. The only thing you must remember about the basics of separate nutrition: do not eat porridge with meat, fish. Morning porridge should be either sweet (with fruit, honey, jam) or unleavened (combined with a cup of vegetable salad).

OAT PANCAKES... Pancakes can be prepared in advance and reheated in the morning. Pancakes are prepared according to any of your recipes, but you need to take whole grain flour (coarse grinding) and mix it with 1 cup of oatmeal. Add dried or frozen berries (cranberries, blueberries, raspberries) to the dough.

Carbohydrates: Healthy Breakfast Sandwiches

USEFUL SANDWICHES... Whatever sandwich you make for breakfast, use cereal bread instead of a loaf. And replace the sausage with cheese, vegetables, curd mass. Good examples - a sandwich with cucumber, lettuce and chicken fillet, a sandwich with baked lean beef or turkey and vegetables, a sandwich with tuna and soft cheese. A healthy sandwich is not too high in calories and always includes at least one healthy (protein or vitamin) ingredient.

TOAST... Beat the egg and milk in a bowl. Soak whole grain bread slices in this mixture. Then fry in a skillet.

TOASTS WITH PEANUT BUTTER... Toast the cereal crisps in a toaster. Spread them with peanut butter. It has an amazing taste and aroma.

ROLL WITH CHEESE AND TOMATO... Cut the cereal bun in half. Place tomato slices and cheese slices in it. Put in the microwave for 1-2 minutes to melt the cheese. It turns out to be a very quick and filling dish that is much healthier than hamburgers from fast food restaurants.

SANDWICH WITH YOGHURT... Spread yoghurt or blended cottage cheese on the cereal. Top with chopped strawberries or other berries.

LAVASH FRUIT ROLL... On a thin pita bread, put an apple cut into pieces, a few slices of cheese, sprinkle with cinnamon and sugar. Wrap in a tight roll. Leave in the microwave for a minute.

VEGETABLE LAVASH ROLL... On pita bread, put thinly sliced \u200b\u200bChinese cabbage or green salad (you can also use finely chopped white cabbage), a little finely chopped celery, halves of tomato slices. Wrap in a tight roll. Such a sandwich can be eaten both cold and put in the microwave for half a minute. To prevent the roll from being dry, spread a thin strip of low-fat mayonnaise on top of the cabbage layer. You can add pieces of boiled chicken fillet for a very satisfying sandwich.

Protein: egg breakfast ideas

Boiled eggs... The easiest recipe for making eggs for breakfast. Boiled eggs go well with vegetable salads.

Omelette with vegetables... To make a regular omelette look appetizing and provide the body with additional vitamins, you can add fresh or pre-fried vegetables - tomatoes, bell peppers, onions, spinach, green peas, broccoli, etc.

GLAZES WITH VEGETABLES... An alternative to an omelet is to make 1 egg with fried eggs and grill vegetables separately. Submit together.

OMELET WITH CHEESE... Make your favorite omelette recipe. At the end of frying, sprinkle with grated cheese on top and sprinkle with dried basil. The dish will take on a new look and amazing aroma.

OMELETTE WITH VEGETABLES AND TOINS... Another delicious omelette recipe. Lightly fry finely chopped onions in a frying pan, add chopped tomatoes, then a slice of bread, cut into small cubes. Pour over beaten egg.

SPICY OMELETTE WITH CHEESE... Beat 2 eggs and add 1-2 tablespoons of chili sauce (the spicier you want the omelet, the more chili). Pour into a frying pan and sprinkle with grated cheese. Fry until tender. This omelet is best served with a vegetable salad. A spicy and hearty breakfast dish.

OMLETTE ROLLS... Fry a thin omelet. Remove it from the pan and place any sauteed or steamed vegetables on top. Roll into a roll.

Omelette in the oven... If you have enough time to prepare breakfast in the morning, it is better to make an omelet (according to any recipe) in the oven. So it will have less fat than when frying, the omelet will be fluffier, and the taste will be much richer.

SANDWICH WITH EGGS... Fry 1 egg in a skillet. Cut a cereal bun in half, or take 2 slices of bread and toast them in a toaster. Place cooked eggs between the halves. You can add a tomato or a leaf of green lettuce.

Proteins: examples of cottage cheese and soft cheese breakfasts

CHEESE WITH GREENS... Add chopped herbs to soft cottage cheese (100-150 gr) and mix. Spread on bread or toast.

CHEESE WITH DRIED FRUITS... A quick recipe for the right breakfast. Mix cottage cheese with 1-2 tablespoons of sour cream and dried fruits (nuts, berries, jam). The taste of the dish will vary depending on the filling. Instead of sour cream, cottage cheese can be seasoned with honey and sprinkled with nuts.

LOW CALORIE BAKERS... The secret to the casseroles included in the weight loss menu is to use low-fat cottage cheese, skip cream or use low-fat cream, replace sugar with fruits and berries, and use non-stick baking dishes that do not need to be greased. Casserole examples:
- berry - add a glass of any berries to the curd mass,
- with broccoli and champignons - add boiled broccoli and fried mushrooms to the curd mass,
- with banana and apple - add banana whipped in a blender and diced apple.

MICROWAVE BAKING... For this quick cottage cheese casserole you will need: cottage cheese, a few tablespoons of sugar, 2 eggs, 1 tablespoon of semolina. Mix the ingredients and place in a microwave safe dish. Bake for 10 minutes, then leave in the oven for another 10 minutes until cooked.

VARENIKI... You can buy frozen dumplings in the store and make breakfast in 5 minutes, but it is better to make dumplings yourself. To do this, you will need: cottage cheese - 2 packs, eggs - 1-2 pcs., Flour - 0.5 cups, sugar. Knead the dough, roll into sausages. Cut the sausages into 3-4 cm wide pieces and put them in boiling water. When the dumplings come up, take out with a slotted spoon. Serve with berries, jam, sour cream.

SYRNIKI... Prepare the dough as for dumplings. Make a round or oval ball out of it. Fry in a pan on both sides. You can also serve with sour cream, berries, jam.

CHEESE SANDWICHES WITH GRAPES... Inspired by Italian cuisine, you can make a ricotta sandwich for breakfast: put ricotta and chopped white grapes on a slice of whole grain bread. Ricotta can be replaced with cottage cheese or feta (if salty cheese is more to your taste). Nutritious, simple and delicious.

Fiber and vitamins: fruit breakfast ideas

Apples with cinnamon... A quick breakfast in the microwave with a special pleasant aroma. Mix the chopped or grated apple with muesli and cinnamon. Leave for 2 minutes to bake.

BAKED APPLES... You can cook in the oven or microwave. The lid is cut off the apple, the core is cut out and filled with a little sugar. You can bake without sugar, and pour the finished apple with honey before serving.

VEGETABLE Fritters... Traditional pancakes will be much healthier for your figure if you add grated carrots to the dough. Better to cook pancakes from vegetables - potatoes, zucchini, pumpkin.

FRUIT SALAD... A salad of your favorite fruits, seasoned with yogurt, low-fat sour cream or drizzled with honey is an option for a very light breakfast. It is rich in vitamins, but you will not get enough of fruit salad (we recommend supplementing it with cereal bread, porridge or toast with cottage cheese). This salad is good in summer, when you don't feel like eating at all, or as a second breakfast (snack).

FRUIT COCKTAIL... In a blender, whisk 2 cups low-fat milk, 1 cup chopped fruit, and a couple tablespoons of wheatgrass or cereal. Add a dash of syrup or honey for a sweeter shake. You can use yogurt instead of milk. The resulting milk and fruit breakfast contains everything you need: protein, fiber, carbohydrates. It will satisfy hunger and energize.

Smoothie... The recently fashionable word "smoothie" means nothing more than puree from berries, fruits and vegetables. A blender is used to prepare it. As with smoothies, you can add yogurt, milk, or water to smoothies (if the puree is thick). Here are some delicious combinations:
- strawberry smoothie with yogurt,
- grapefruit and blueberry smoothies,
- banana, raspberry and milk smoothie,
- apple, orange and carrot smoothies.

Water for breakfast

In addition to preparing breakfast dishes, don't forget about. BEFORE breakfast on an empty stomach, it is useful to drink clean water, herbal tea or freshly squeezed juice.

Drinking fluids before meals should become a mandatory healthy habit. This applies not only to breakfast, but also to all meals. This way you can easily get rid of the temptation to eat a cookie or tea roll. After all, after eating, you simply do not drink tea. But this is a topic for a separate article.

Breakfast every day: conclusions

Of course it takes some time to prepare breakfast. But after all, a slender figure is worth getting up early! Or buy a slow cooker and program it to cook porridge, bake meat, omelet or cottage cheese casserole even in the evening.

Hope that healthy breakfast ideas, which we have listed, inspired you to eat healthy and varied, and from tomorrow you will include them in your diet. Choose one of the suggested options or combine recipes to make them tastier, healthier and more nutritious. Diverse food is a faithful friend on the way to losing weight!

Irina Kamshilina

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

Content

Doctors say breakfast is an important meal that shouldn't be skipped. If you skip your morning meal, your body will not have enough strength and energy to work properly during the day. The right breakfast is the key to well-being. Our mood for the whole day will depend on what we eat when we wake up in the morning. Start your morning with a healthy and balanced breakfast prepared with the right recipes.

Good nutrition means adhering to specific principles and dietary guidelines for food. To start eating properly, you must:

• Take food at the same time. Breakfast, lunch and dinner must start at the same time every day, without exception. Eating on a clear schedule contributes to the correct assimilation of food, the normalization of the digestive system.
• Eat slowly and chew your food thoroughly to help it digest better.
• Do not drink liquids before or immediately after meals. It is advisable to drink water, tea, and other drinks one hour after breakfast, lunch or other meal.
• Each meal should begin with the use of raw vegetables and fruits.
• Design your daily menu so that it contains 40% protein, 30% carbohydrates and 30% fat, especially for athletes.
• Give up semi-finished products, fast food in favor of the right healthy dishes.

What is healthy to eat in the morning?

Many people choose to eat in the morning what is quickest to cook: croutons, scrambled eggs and sausage, or sausages. Eating these foods in the morning violates the principles of good nutrition. The morning menu should be one third of the entire daily diet. For breakfast, you need to choose the right nutritious dishes that will help saturate the body. It is advisable that the morning menu consists of a set of different products. To comply with the principles of proper nutrition, eat for breakfast:

• Milk and fermented milk products. Low-calorie cottage cheese will satisfy the body's needs for protein food, saturate it with useful vitamins, microelements, and also will not harm the figure.
• Cereals. Whole grain breads and cereals are the perfect start to your day. Oatmeal and bran loaf, oiled with a thin layer of butter, will become energy sources for a working day, both for adults and adolescents.
• Fruits and vegetables. Each meal should contain some fresh vegetables, fruits, and breakfast is no exception. Dried fruits are also useful, add them in small portions to porridge for breakfast.
• Meat, poultry. Protein foods are good for you all day long. Eggs aren't the only protein source. Egg yolks contain a lot of unhealthy cholesterol. Therefore, nutritionists recommend that instead of the usual scrambled eggs, cook an omelet of three proteins and one yolk for breakfast. A sandwich with a piece of boiled chicken will not harm your diet, but will become a healthy right morning dish.

Slimming menu for breakfast, lunch and dinner

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

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

Don't forget about lunch, it should definitely be planned in your daily routine. Suitable for lunch:

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

Lunch is a hearty meal that consists of several courses. According to the principles of good nutrition, you should eat about 40% of the calories of the entire daily diet at lunch. Doctors recommend, in order to prevent gastrointestinal diseases, gastritis, as well as for weight loss, to include a hot dish in the lunch menu. The right weight loss lunch is:

• a fresh vegetable salad to start your meal. A vegetable dish will help start digestion, saturate the body with useful fiber.
• vegetable soup, lean borscht, cabbage soup or fish soup - it is recommended to use a hot dish daily.
• a piece of boiled chicken, turkey, lean fish. The portion should be small and the meat should be cooked without oil and salt.

For the sake of newfangled diets, many people begin to refuse dinner. Don't ever do this! A low-calorie correct dinner will help you wake up in the morning in a good mood, without headaches. If you skip an evening meal, you may experience problems with the work of the gastrointestinal tract, up to a peptic ulcer. To lose weight, it is recommended to use for dinner:

• boiled or stewed vegetables, stew.
• fish meals. It is better to steam or bake fish in the oven.
• dairy products. Useful as low-fat varieties of hard cheese, and low-fat cottage cheese, kefir, yogurt.

Recipes for delicious and healthy breakfast dishes with photos

Baked apples with cottage cheese - a healthy breakfast option

Ingredients:

• large apples - 5 pcs.;
• low-fat cottage cheese - 200 g;
• raisins - a few tablespoons;
• candied fruits - to taste;
• icing sugar - 1 tbsp. l .;
• natural honey - 1 tbsp. l .;
• cinnamon.

1. We wash the apples under running water and dry. Carefully cut off the "cap" of the apples, remove the core with a teaspoon.
2. Beat the cottage cheese with a blender until fluffy.
3. Pour raisins, candied fruits with boiling water, then drain the water.
4. Mix cottage cheese with raisins and candied fruits, add powdered sugar.
5. Stuff prepared apples with curd mass.
6. Cover the stuffed apples with cut caps, wrap each fruit in foil.
7. We bake the dish at 180 degrees in the oven for a quarter of an hour.
8. We serve the dish, lightly sprinkle it with cinnamon and pour over it with natural honey.

Omelet with vegetables in the oven - a healthy and nutritious breakfast

Ingredients:

• chicken eggs - 5 pcs.;
• heavy cream - 50 ml;
• young zucchini or zucchini - 1 pc .;
• small carrots - 1 pc .;
• one sweet pepper of any color;
• large tomato - 1 pc .;
• a bunch of parsley and green onions;
• hard cheese if desired - a couple of tablespoons;
• spice.

Cooking sequence:

1. Cut the tomato into slices.
2. Remove the skin from zucchini or zucchini, cut it into cubes.
3. Grind sweet peppers without seeds into cubes.
4. Cut carrots, peeled, into thin strips.
5. Finely chop the greens.
6. In a deep saucepan, heat up a few tablespoons of sunflower oil, send carrots to it. Simmer until tender (about 7 minutes).
7. Add all the other prepared vegetables to the carrots and simmer them under a closed lid for 5 minutes.
8. In a separate deep bowl, beat the eggs with cream until fluffy for a few minutes. Add grated cheese to the dish.
9. Combine the egg mass with cooled stewed vegetables.
10. Pour the mixture into a heat-resistant dish and bake in the oven at 180 degrees for about a quarter of an hour. Breakfast is ready!

Healthy oatmeal - the right breakfast with a minimum of calories

Ingredients:

• oatmeal - 1 glass;
• two glasses of skim milk;
• sugar, salt to taste;
• a small piece of butter;
• a handful of raisins;
• one medium-sized apple.

Cooking sequence:

1. Pour oatmeal into boiling milk. While stirring, cook the porridge over low heat until tender (3-5 minutes). Add salt, sugar and butter to taste.
2. Cut off the skin of the apple and remove the seeds. Cut the fruit into small cubes, add to the porridge.
3. Scald the raisins with boiling water, dry them. We send it to the plate to the oatmeal. The dish is ready!

Cottage cheese with herbs is a healthy and nutritious dish

Ingredients:

• cottage cheese 0-% fat - 200 g;
• a bunch of greens (dill, parsley, cilantro, green onions);
• garlic - 2-3 cloves;
• salt;
• tomatoes - 2 pcs.

Cooking sequence:

1. Finely chop the greens.
2. Pass the garlic through a press.
3. Mix cottage cheese with herbs and garlic, add salt to taste.
4. Cut the tomatoes into slices.
5. Put a tablespoon of curd mass on each circle of tomato.
6. Decorate the dish with a sprig of parsley.

Healthy sandwich - the right start to the day

Ingredients:

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

Cooking sequence:

1. Dry dietetic bread in a toaster or grill without adding oil.
2. Put a leafy "pillow" of wheat germ, lettuce or arugula on the loaf.
3. Pieces of goat cheese and sun-dried tomatoes are laid out on the leaves.
4. A little more greenery on top, cover the sandwich with a second loaf of bread. Breakfast is ready!

Video: breakfast options with proper nutrition

With our recommendations and step-by-step recipes, you can prepare yourself the right healthy breakfast. Use your imagination while cooking, add new products, experiment with ingredients, then you will have a delicious dish. If you want to learn even more recipes for the right breakfast dishes and get inspired to prepare, we recommend watching the video master class below. After watching the video, you will learn how to cook even more dishes that fully comply with the principles of proper and separate nutrition.

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Discuss

Correct breakfast

The healthiest meal of the day is breakfast. In no case should you miss it, because it is from here that a person draws energy for the whole day.

Some people skip this meal for various reasons: fear of gaining extra calories, wasting time preparing breakfast, or lack of appetite due to overeating at night.

We have collected for you the best recipes for proper nutrition for weight loss for women, children and men!

What is healthy to eat?

All of our food is rich in protein, fat, and carbohydrates. A healthy breakfast should contain enough carbohydratesthat will give the human body energy throughout the day. It is better to get them from cereals of various varieties, herbs, fresh fruits and fresh vegetables, bread.

There is a rule that a healthy breakfast should always be “ protein-vitamin". This means that at breakfast a person needs to consume a sufficient amount of protein, which is "the building blocks of our body" (at breakfast, 1/5 of the daily value).




It is desirable for women to consume from 1 to 1.2 grams per day, and for men: from 1.2 to 1.6 grams.

You can not give up and fat... Their consumption is highly beneficial in reducing the risk of cardiovascular disease. Unsaturated ones are found in avocados, various oils (flaxseed, corn, soy), and some types of nuts.

As for fatty acids, such as Omega-3, they help to strengthen the human immune and nervous systems, have a beneficial effect on the growth of hair, nails and the appearance of the skin. These acids are found in fatty fish, walnuts, and eggs.

For a healthy breakfast, the mass of carbohydrates consumed should be in the region of 2/3 of the total mass of food, proteins - 1/3 or 1/4, and fats - 1/4.

What's the best for the stomach?

From time immemorial porridgeis considered a valuable nutritional source of various vitamins. The best solution for morning porridge is oatmeal and semolina, because cook quickly and contain a lot of vitamins. Of course, you can have breakfast with rice, millet or buckwheat porridge. Each of them is a storehouse of useful vitamins and minerals.

When asked which porridge is the most useful, we can give an unequivocal answer: the one that is prepared from unpeeled or minimally processed cereals. Milk is added to porridge for better absorption by the body, but it is advisable to use fat-free milk to avoid excess calories.

Purchased quick cereals do not have the same benefits: they are easier to digest and cook faster, but they have practically no useful substances, and processing contributes to the fact that such cereals can lose their taste. Manufacturers are trying to improve the taste of ready-made cereals with the help of additives that significantly increase the calorie content of the porridge. Heat treatment of ready-made cereals also leaves a negative imprint on the benefits of such a product.

You can easily diversify your own porridge by adding honey, fruits and berries to it. Then it will not yield to any other in taste and benefit.

Proper nutrition for weight loss

Let's agree right away: all food is good and healthy, because it consists of the same macronutrients! Try to move away from the “bad-good” convention in the context of food and approach it in terms of “do I feel good after this product” and “can I control my use”.

Sugar, fast food and snacks are not bad in their composition, they are high in calories, feel the difference! Our trouble in dealing with them is that it is extremely difficult to resist and not eat a lot of them! But the problem is ours, not this food. First of all, we need to learn to listen to our body and calm its whims, understand needs and control.

In everything you need to know when to stop! If you ate a potato cake once or twice a week, then there is nothing wrong with that. But if you start your day with tea with 5 tablespoons of sugar and a bite of cake, then yes, this is too much. Everything is useful and normal, even for a losing weight person, if it is not in cans, packs and packages.

Important: the guideline for the choice of products should not be the mythical or “usefulness” of food, but the degree of their freshness and quality!

Hearty options, recipes with photos

Let's remember the main rule of weight loss: “eat less than you spend”! This means that you need to get fewer calories from food than you burn in a day. Our article will help you calculate the number of calories that is right for you!

Food alone cannot make you gain weight or lose weight: in fact,!

Nut porridge

A very unusual recipe for those who want to get a lot of energy in the morning! Preparing, by the way, is very quick and easy. For this dish you will need:

1 banana;
Almonds 30 gr. almonds, seeds, pecans (you can change the options to your liking);
1 egg (with yolk);
1 egg white;
50 ml. milk (can be replaced with protein);
cinnamon / cocoa to taste.

So, we need to turn the banana into mashed potatoes with a fork, and grind the almonds and seeds with a blender. Break the pecans a little. Next, we put the ingredients in a bowl, add the egg and protein, fill in with milk and mix thoroughly.

Cook the "magic porridge" over medium heat for about 8 minutes, stirring constantly. Voila, beauty is ready!

Semolina

Yes, like in childhood! All you need is 0.5 liters. milk, sweetener to taste, semolina - 2.5 tbsp. and butter about 10 grams.

First, cold milk is poured into the container. Then put it on fire and bring the liquid to a boil. Gently add sahzam and semolina into boiling milk, stirring continuously. Cook for 5 minutes and turn off the heating. And then, covering the pan with a lid, let the semolina brew for 10 minutes.

A recipe for liquid semolina for 2 persons is presented. About 105 Kcal / 100 grams.

Delicious pumpkin with millet groats

Pumpkin will be used as ingredients - 400 grams and millet - 50 grams, half a glass of milk, sakhzam to taste, a pinch of salt.

First, you need to peel and core the pumpkin, and then cut into small cubes. Sort the millet carefully and rinse thoroughly. Boil milk in a 3 liter saucepan. Place the pumpkin in hot milk and cook for 10-15 minutes, and then: add washed millet, salt and add sahzam, if you like. You need to cook millet-pumpkin porridge for 20 minutes on low heat, preferably under a lid, stirring occasionally. To improve the control of such a gruel, you can put it in the oven on the middle shelf and keep it there for 15-20 minutes at 185-200 degrees.

Rice

Take a glass of rice, 0.5 - 0.75 glasses of water, 1 tbsp. milk, a teaspoon of butter.

First you need to wash the rice in cold water. Pour 0.5-0.75 cups of boiling water and bring it to a boil without interfering. Then leave to swell the rice. Boil milk and pour over hot rice.
Cook for 10-15 minutes over low heat, stirring constantly. After cooking, cover the pan with a towel and leave for 10 minutes.

It is easy to diversify healthy breakfasts with sweet fruits and berries, nuts, and various other products that will nourish the human body with vitamins, and if there is not enough sweets, then you can also add honey or pumpkin.

A list of possible additions to porridge: berries, fruits, honey, yogurt, kefir, nuts.

Nutritionists urge to alternate foods and different dishes in the human diet for the sake of its diversity, so you should not demonize and banish some food groups from your diet

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Brief summary of the article

A healthy breakfast is the key to success and well-being. From what a person eats, waking up in the morning, his mood for the whole day will depend.

Nutritious breakfast food has a beneficial effect on health, combined with physical activity, is the prevention of a huge number of diseases.

There is an opinion that proper nutrition, for all its benefits, is inferior in taste to many common not the most healthy dishes. Despite this, there are many recipes for delicious and healthy dishes. And in this article we have proved it.

It is very important to train yourself and your loved ones to eat in the morning, this will help improve health, improve the quality of sleep, improve mood and add strength. Why ruin your health when everything is in our hands?