Quick and delicious breakfast recipes. The healthiest breakfasts

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

Why is it so important?

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

Its main functions:

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

Agree: there are worthy arguments in favor of still having a full breakfast in the morning, which acts on the body like energy, but without harm to health.

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

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

What should it be like?

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

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

1. Balanced

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

1. Calorie-sensitive

Diet breakfast should be 20-25% of daily calories. Normally this is 2,000 kcal, for weight loss - 1,200-1,500 kcal. We calculate - we get 400 kcal with proper nutrition and a normal lifestyle, and 250-300 kcal - if you really want to lose weight.

1. Nutritious

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

1. Low-fat

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

1. Easy

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

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

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

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

Product Lists

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

Can:

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

It is forbidden:

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

Questionable products

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

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

Top best

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

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

Options

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

Low calorie:

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

Sports:

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

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

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

Menu

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

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

Recipes

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

Oatmeal with kefir (102 kcal)

Ingredients:

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

Preparation:

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

Buckwheat porridge on water (107 kcal)

Ingredients:

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

Preparation:

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

Smoothie (60 kcal)

Ingredients:

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

Preparation:

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

Omelette with vegetables (130 kcal)

Ingredients:

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

Preparation:

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

Fruit salad (80 kcal)

Ingredients (50 g each):

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

Preparation:

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

Carrot muffin with raisins (147 kcal)

Ingredients:

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

Preparation:

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

Poached egg (28 kcal)

Ingredients:

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

Preparation:

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

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

Is it hard to wake up in the morning? Does your alarm sound like a funeral march? Start your day perfectly! Food is a wonderful part of our life, which is created to delight us and support us not only physically. Tasty food will help you wake up and gain strength before a long day working day, will ensure at least one good memory!

A quick snack is unlikely to cope with this task. daily reminders of an important morning ritual. A flawless morning is the key to a successful, productive day. What should you eat to stay full and cheerful until lunch? Is it so difficult to cook? healthy food? Write down your tips!

The importance of morning meals

A hungry person thinks not about work matters, but about when he will go to lunch and what he will eat. This is the importance of eating early. The time before lunch is considered the most productive, since in the evening the reserve of energy decreases and rest is required. After a hearty snack, concentration, memory, and performance improve.

Proven fact: a person who regularly skips breakfast eats more food during the day, as your appetite requires.

In the early hours, digestive enzymes are produced, accelerating and improving digestion. Nutritious meals They will saturate the body for a long time, but will not lead to weight gain. A heavy lunch, especially dinner, is the reason for gaining extra pounds.

The first meal of the day improves the functioning of the body, strengthens the immune system, and perfectly sets the mood for work.

If you are not used to eating after waking up, you can only manage a cup of tea or coffee, you need to regularly, but gradually accustom your body to dense food. Abrupt change menu will lead to reverse effect. There may be heaviness in the stomach and a feeling of nausea. First, add lower-calorie foods to your diet; it is recommended to add fruits and vegetables. Then cereals, eggs, dairy products.

Morning ritual rules

Healthy breakfasts for every day, proper nutrition, recipes are important, but after awakening we must not forget about another important stage. The body consists of more than 67% water. It’s easy to guess that its deficiency will negatively affect all processes in the body. A glass of clean water on an empty stomach has a beneficial effect on health.

Positive properties:

• speeds up metabolism;
• helps in the fight against extra pounds;
• replenishes fluid balance after sleep;
• adjusts the functioning of the gastrointestinal tract;
• removes toxins and waste.

Reception clean warm water fasting is a good habit that can start all processes, improve well-being and mood.

1. Clean water at room temperature is required. If possible, use melt water.
2. It is recommended to add ice. Honey is allowed to be used as a sweetener.
3. You should drink a glass of water immediately after waking up.
4. Start eating 20-25 minutes after drinking water.

Such a ritual will help you wake up faster and cheer up. Over time, the body will get used to the positive effects of morning water and will require it itself, signaling a slight feeling of dryness.

Healthy breakfasts for every day: proper nutrition, recipes

Muesli

Pour muesli into a cup and add milk or cream. Add a teaspoon of honey - it will only do you good, and your body will thank you for the fiber and vitamins A and E contained in the cereal.

Banana + nuts

Cut bananas into slices, cover with your favorite nuts, and eat with pleasure. The fruit contains a lot of potassium, and the natural sucrose contained in it will make the dish quite sweet.

Toast

Whisk milk and eggs in a bowl, add salt to taste. Place sliced ​​whole grain bread into the resulting liquid. Fry on both sides in a frying pan until golden brown. Despite the fact that this dish contains quite a lot of fat, it is an excellent option, because a reasonable amount of fat is needed for the normal functioning of the body. And if you don’t eat bread in the morning, then when else?

Apple with muesli and cinnamon

Chop or grate an apple. Add muesli and a pinch of cinnamon to taste. Place in the microwave for 2-3 minutes. Enjoy the spicy taste and aroma. Apples in this version provide the necessary fiber and sugar, and cinnamon stimulates brain function.

Cottage cheese with fruit

Take cottage cheese of any fat content (metabolism works faster in the morning), mix with fruits and nuts. The dish will provide calcium and protein, fruits will add fiber, and nuts will enrich the food with essential fats and help the brain wake up.

Oatmeal in a jar

A convenient idea for those who are always in a hurry, since one such container can be stored in the refrigerator for up to two weeks. In the evening, mix oatmeal, low-fat milk and honey (or any other sweetener) in a jar. Shake, add fruits and nuts to the mixture in the morning.

Kedgeree

One of the traditional British "Indian" breakfasts. Boil the rice and add a little curry to it for flavor. Eat with smoked fish and a hard-boiled egg. Rice plays the role of an obligatory grain component, and fish and eggs are responsible for proteins.

Spicy cheese omelette

Spicy taste, but you have to tinker a little. Beat two eggs with a quarter cup of hot chili sauce. Pour into a pre-greased frying pan, sprinkle generously with grated cheese, and fry for 4-6 minutes. Chop additional tomatoes.

Boiled meat with vegetable salad

In the evening, boil a piece of lean meat so that in the morning you can cut it into pieces and eat it with a salad of seasonal vegetables. This option will provide the most important building material(protein), will start digestion. In addition, boiled meat is much easier to digest than fried meat. This means that after eating you will feel light and cheerful, and not drowsy, as happens after a heavy meal.

Norwegian style

Boil the potatoes in their skins, fry the fish in butter. Eat while listening to Wagner's Die Walküre. Jacket potatoes will preserve healing substances, including potassium, and fish will become an indispensable source of phosphorus.

As you can see, a healthy morning ritual isn't always "Oatmeal, sir" or bacon and eggs. Experiment and start your morning with joy!

To eat or not to eat

The morning meal is necessary; skipping this step is not recommended. But it's not that simple. It is not enough to just eat heavily; you need to choose a rational menu. Cross off the list, remove unsuitable items from the grocery basket.

• eggs;
• yogurt, milk, kefir;
• cottage cheese;
• muesli;
• porridge: oatmeal, millet;
• dried fruits;
• nuts;
• fruits;
• vegetables;
• whole wheat bread;
• boiled chicken breast, turkey;
• fish;

Undesirable components of the morning meal:

• spicy vegetables, seasonings;
• baked goods, sweets;
• meat dishes;
• fast food;
• pickles, marinades, canned food.

Morning food must be nutritious and dense, but do not use it on the menu heavy food. It is better to postpone it for lunch and dinner. Because you may not get the expected lightness, cheerfulness, and energy boost, but rather heaviness, drowsiness, and signs of nausea.

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

What kind of breakfast can be called complete?

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

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

Carbohydrate nutrition

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

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

Breakfast in the microwave

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

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

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

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

The healthiest breakfast: food of champions

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

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

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

Hearty sandwiches for breakfast

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

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

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

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

Any nutritionist in the world will tell you that the most important thing for the human body is to start the day with breakfast.

Not on the go, biting a sandwich, washing it down with tea or coffee, but a full, normal breakfast that will help him launch all the basic functions.

1. will give you vigor and excellent well-being
2. will charge you with energy for the whole day
3. this is taking care of your health

Let's figure out what to cook for breakfast quickly and tasty, look at a few recipes proper breakfast, proposed by doctors and nutritionists, but first let’s get acquainted with several rules and tips they give

Golden rules for a healthy breakfast

1. When you wake up in the morning, immediately drink a glass of warm water on an empty stomach.
2. Natural juices - fresh juices and vitamin salads - are elixirs to speed up metabolism, but you need to remember, never drink citrus drinks on an empty stomach.
3. Porridge is the right start to a busy day.
4. Whole grain bread is a dietary alternative to buns.
5. Muesli for breakfast is a source of fiber for your body.
6. Fermented milk products in the morning are the key to cleansing the body.
7. Don’t overeat is the main law of breakfast.
8. The right combination of foods is the basis of healthy breakfasts.

Helpful hints

• Breakfast from pre-prepared semi-finished products will save your time.
• Smartly used leftovers from dinner or lunch make the basis for a satisfying breakfast casserole.
• Morning coffee is not suitable for everyone, consult your doctor.
• Foods that should not be included in breakfast: bananas, smoked meats, garlic, cucumbers, tomatoes, raw cabbage, bell peppers, meat, eggs, peas, beans, oranges, grapefruits, pears, very cold drinks.

Having remembered the rules and tips, let's consider several recipes for a correct, tasty and simple morning menu.

What to cook for breakfast - recipes for healthy and healthy breakfasts

There are recipes that take an hour or more to prepare, but I think you are more interested in those that can be prepared quickly before you have time to get ready for work.

The simplest thing is to take instant porridge and muesli, which are sold at any grocery store. Pour boiling water over it and in 5 minutes breakfast is ready.

Breakfasts with eggs

Scrambled eggs - beater

Cooking time 10 minutes

Take 5 raw eggs, break them into a bowl, mix with salt, one tablespoon of wheat flour, dilute with half a glass of milk.

Grease a heated frying pan, pour the resulting mixture into it, place in the oven and bake. When serving, drizzle with melted butter.

Omelette with greens

Cooking time 10 minutes

Break 6 eggs into a shallow bowl, add salt and pepper, and beat well with a fork.

Add finely chopped dill, parsley, green onions.

Place a piece of butter in the pan, add 2 - 3 tbsp. l. olive oil, heat well until foamy. Pour in the eggs and cook for 2 - 4 minutes, until golden brown on the bottom.

You can also find recipes for omelettes in the previously published material How to cook an omelet.

Breakfasts with cottage cheese

Cottage cheese with jam or honey

Cooking time 7 minutes

Take 450 g of cottage cheese, mix with 3 tablespoons of jam or honey until smooth.

Cottage cheese with prunes and whipped sour cream

Cooking time 10 minutes

Grate 400 g of cottage cheese, mix with 50 g of sugar, add 100 g of finely chopped prunes, mix and place on a plate. Add 50 g of powdered sugar, a packet of vanillin to 300 g of thick sour cream and beat well. Cover the cottage cheese with sour cream, and sprinkle 100 g of finely chopped marmalade on top.

Cottage cheese with sour cream and cinnamon

Cooking time 5 minutes

Place 450 grams of pureed cottage cheese in a salad bowl, mix with half a glass of sour cream, add 2 tbsp. l. sugar and cinnamon to taste.

If time allows, you can quickly make cheesecakes; you can familiarize yourself with the recipes for making cheesecakes.

Breakfasts for school-age children

Oatmeal with cranberries and oranges

Cooking time 15 minutes

Mix one and a half cups of oatmeal and cranberry juice in a saucepan, add 2 tbsp. l. sugar, zest of one orange. Bring to a boil and cook for 6 minutes, stirring, add 70 ml of cream.

Divide the peeled orange into slices, add 70 g of fresh cranberries when serving the porridge.

Apple fritters

Cooking time 35 minutes

In a deep bowl, knead the batter from 1.5 cups of flour, 500 g of kefir, two eggs and a pinch of salt. Cut 3 peeled apples into small cubes and add to the dough. Heat a frying pan well with vegetable oil and fry the pancakes on both sides.

Place the finished pancakes on a plate and sprinkle with powdered sugar.

I advise you to prepare buckwheat porridge with butter, or with milk. You can see how to quickly prepare this buckwheat dish.

Romantic breakfasts for your loved one

Morning salad “Divine power”

Cooking time 15 minutes

Peel one orange and divide into slices.

Peel a small celery root, grate it on a coarse grater, sprinkle with 1 tbsp. l. lemon juice, add orange slices, 3 tbsp. l. sour cream, mix everything thoroughly, add sugar, salt to taste and serve with poultry or fish.

Schnitzel with cheese “Sweet Kiss”

Cooking time 30 minutes

Cut 800 g of veal into slices and beat.

Break 2 eggs into a small bowl and beat, grate 100 g of hard cheese separately, mixing with 2 tbsp. spoons of sugar.

Dip the meat in eggs, roll in grated cheese, fry in heated butter on both sides. Before serving, sprinkle with lemon juice.

Nut-cheese pate “Morning caress”

Cooking time 25 minutes

Roast 200 g of any peeled nuts in the oven, cool and chop.

Mix 100 g of finely grated cheese into 50 g of sour cream, add one grated pear and nuts.

Beat well and place in a salad bowl, garnished with raspberries or strawberries.

Breakfasts for the lazy

Rice porridge “Urgent order” in the microwave

Rinse a glass of rice well, place it in a microwave-safe container, add 150 g of water, 0.5 teaspoon vegetable oil, salt, cover and place in the microwave.

Cook for 2 – 3 minutes at maximum power, reduce power by half and cook for another 5 – 7 minutes. While cooking, stir the rice twice.

Let the rice sit under the lid for another 2 - 4 minutes and the porridge is ready.

How to cook rice, rice porridge on milk can be found in our article “”

Oatmeal porridge in the microwave

Cooking time 20 minutes

Rinse 1 glass of uncrushed oatmeal well, changing the water several times. Pour into a container, pour in 2.5 cups of milk, let stand for 10 minutes, add salt. Cover with a lid, cook in the oven at full power for 6 minutes, then mix thoroughly and cook at full power for another 5 minutes.

Let stand covered for 5 minutes - the porridge is ready

Quick breakfasts for businesswomen

Ready-made waffles with cottage cheese and apples

Cooking time 5 minutes

Spread cottage cheese on the prepared waffles, place thin apple slices on top and sprinkle with chopped nuts.

Banana semolina porridge

Cooking time 15 minutes

Pour 100 ml of water, 100 ml of milk 1.5% fat, 2 tbsp into a saucepan. l. semolina and cook until tender, 7 - 10 minutes.

Add a banana cut into small pieces or whipped in a blender to the finished porridge.

Breakfasts for those watching their figure

Classic beauty salad

Cooking time 15 minutes

Pour boiling water over two tablespoons of oatmeal for 5 minutes, add 2 pieces of chopped walnuts, grated half a carrot and an apple, 2 tbsp. l. milk, 1 tsp. honey, 1 tbsp. l. raisins, any fruits and berries to taste. Mix everything. Eat warm.

Russian beauty salad

Cooking time 20 minutes

Chop 5 boiled cold potatoes, a bunch of radishes and green onions. Grate one apple, one carrot, add 2 tbsp. l. sunflower oil, juice of half a lemon, salt, mix and let stand for a while.

American beauty salad

Cooking time 10 minutes

Pour two tablespoons of oatmeal with five tablespoons of cold boiled water overnight.

In the morning add 2 tbsp. l. milk or light yogurt, 1 tbsp. l. honey, 1 tbsp. l. raisins, 5 pieces of nuts, mix everything well.

Eat slowly, chewing the salad thoroughly.

Ukrainian beauty salad

Cooking time 15 minutes

Grate half of the raw or baked beets, add chopped 50 g prunes, two walnuts and mix with 100 g of low-fat sour cream or light yogurt.

5 quick breakfast video ideas

Diets and healthy eating 04.12.2017

Dear readers, today on the blog we will discuss the topic of useful and delicious breakfasts. We have all heard the same phrase since childhood: “Breakfast is the most important meal of the day.” I can’t help but agree with this centuries-old folk wisdom and I believe that breakfast should certainly be wholesome, healthy and tasty.

That is why I am happy to give the floor to my culinary friend, the author of the confectionery blog Sweet Chronicles Olga Athenskaya. I adore Olga’s blog myself. I go for something tasty and unusual.

Greetings, Dear friends! Firstly, I would like to express my gratitude to Irochka Zaitseva for such a warm welcome on the pages of my blog and for the trust shown.

In my blog “Sweet Chronicles” I talk mainly about sweet temptations and how to learn how to bake deliciously, but also healthy desserts I devote quite a lot of time, because I monitor my diet myself, trying to make it not only healthy, but also varied.

Therefore, in today’s article I want to talk to you about how to prepare a delicious and healthy breakfast for every day. After all, this serves as the basis for proper nutrition.

Delicious and healthy breakfast. Recipes for every day of the week

Breakfast is really very important technique food, and I advise you not to skip it under any circumstances, but on the contrary, make sure that your breakfast is nutritious, satisfying and varied.

And to help you with this, I have compiled a schedule of healthy breakfasts for every day with detailed recipes.

Monday. Oatmeal in a jar with yogurt

Monday is a difficult day, so it is better to prepare for it responsibly. Agree, the best way to start Monday off right is to prepare breakfast the night before.

This oatmeal is very simple to prepare with a minimal, but very important set of ingredients necessary for the right start to the day.

And even if I overslept (as often happens after the weekend) and don’t have time to have breakfast at home, I just throw a jar of oatmeal in my backpack and eat it at work, on a bench in the park, or in a traffic jam.

For oatmeal we need:

• banana, ripe - 1 pc.
• oatmeal - 150 gr. (preferably finely ground, but not instant)
• natural Greek yogurt - 250 gr.
• water, room temperature - 250 gr.
• cinnamon - 1/2 tsp.
• honey - 1 tbsp.
• fruits, berries, nuts, dried fruits – optional

Cooking method:

1. In a deep bowl, mash the banana with a fork.
2. Add all other ingredients to the same bowl: yogurt, water, cinnamon and honey.
3. If you want to add dried fruits, such as raisins, prunes or dried apricots, then they need to be added at this stage.
4. Mix everything thoroughly until it has a homogeneous consistency.
5. Place the oatmeal in 3 250 ml jars, filling them about 1/3 full to leave room for fruits and nuts.
6. Cover with lids and place in the refrigerator overnight.

Eat oatmeal for breakfast straight from the jar with a generous dose of flavoring fresh berries, fruits, nuts, seeds and whatever else your heart desires.

Tuesday. Cheesecakes in the oven

Cottage cheese is another indispensable product for a healthy breakfast. A source of easily digestible protein, as well as calcium and many vitamins.

We all know well the traditional Russian dish - syrniki, but not everyone knows how to make them even healthier and avoid harmful frying in a frying pan. All you need to do is bake them in the oven.

For cheesecakes we will need:

• cottage cheese, dry and fatty - 250 gr.
• egg - 1 pc.
• sugar - 1 tbsp. l. (you don't have to add it)
• flour - 10 gr. (you can take whole grain, coconut, rice, etc.)
• zest of 1/2 orange - optional.

I don’t add sugar to these cheesecakes, but pour honey or sugar-free berry sauce over the ready-made cheesecakes.

For the fruit sauce, simply simmer fresh or frozen berries or fruit in a saucepan over low heat to release their juices.

We can also add raisins, dried apricots, poppy seeds, chocolate, fresh berries, vanilla extract, etc. to cheesecakes.

Cooking method:

1. Preheat the oven to 180ºC. Cover the baking sheet with parchment.
2. We rub the cottage cheese through a sieve. This will make our cheesecakes more airy.
3. In a separate bowl, beat the egg well with a whisk (about 1 minute). This will also give us additional pomp.
   If we add sugar, beat it together with the egg.
4. Gently mix the cottage cheese with the egg using folding movements, trying not to press on the cottage cheese.
5. Then add sifted flour and zest or any other fillers. Mix carefully again.
6. Form 5-6 balls of the same size from the curd dough and place on the prepared baking sheet.
7. Then use your palm to slightly flatten the balls to form neat pucks.
8. All. The cheesecakes are ready to go into the oven. Bake at 180º for 20 minutes.
9. To ensure that the cheesecakes acquire an appetizing crust on both sides, after 10 minutes, turn the cheesecakes over to the other side.
10. Serve the finished cheesecakes with honey, jam, sour cream, fresh berries, fruits and a large cup of hot green tea.

By the way, just a note. Yesterday I learned that only the second brew and only green tea can be equated to water. That is, when we talk about drinking 1.5-2 liters of water per day, we only mean clean water And green tea second brew. Everything else doesn't count.

Wednesday. Scrambled eggs with tomatoes

It's no secret that eggs - richest source proteins. Professional athletes very often start their day with eggs in a variety of variations. Let's take an example from them, shall we?

For scrambled eggs we will need:

• tomatoes, large, ripe, juicy – ​​3 pcs.
• eggs – 6 pcs.
• vegetable or butter - for frying

Optionally you can add:

• 2 cloves garlic
• 1-2 bell peppers
• 1 onion
• any yellow or white cheese such as mozzarella or suluguni
• green onions and tarragon
• cilantro - for serving

Cooking method:

1. Place the tomatoes in a deep bowl and pour boiling water over them for 5 minutes, then easily remove the skins.
2. Melt the butter in a frying pan and cut the tomatoes into small slices and simmer over medium heat until soft. At this stage, you can add finely chopped garlic or onion in half rings and bell pepper.
3. While our vegetables are cooking, beat the eggs and salt in a bowl, as for an omelet.
4. When the tomato juice has almost evaporated, add the eggs and, stirring occasionally, fry the scrambled eggs until cooked.
5. At this stage, you can sprinkle the scrambled eggs with cheese, grated on a coarse grater.
6. When serving, you can sprinkle with aromatic finely chopped cilantro.

Thursday. Lazy dumplings with whole grain flour

I like these dumplings better than classic ones, because whole grain flour has a much brighter and richer taste. Instead of adding sugar, I advise you to add honey or other natural sweetener to your taste.

Although the Italians, for example, add Parmesan to the dough and serve it with tomato sauce as a main course. Also a good option.

You can prepare the dough for lazy dumplings the night before, and in the morning all you have to do is cook them and eat them.

For dumplings we will need:

• cottage cheese, dry and fatty - 500 gr.
• eggs - 2 pcs.
• salt - 1 pinch
• whole grain flour - 100 gr.

Cooking method:

1. We rub the cottage cheese through a sieve or simply knead it with a fork. However, the sieve will make our dumplings more airy and uniform.
2. Add 2 eggs, add salt and mix thoroughly with a fork until smooth.
3. Add whole grain flour (do not add all of it at once - if the cottage cheese is dry, it may take a little less flour, or it may need a little more).
4. Stir briefly until smooth (the longer you knead the dough, the harder the dumplings will be).
5. Divide the dough into 4 equal parts and roll each into a thin sausage with a diameter of 2 cm.
6. On a surface dusted with flour, cut the sausages into slices about 1 cm thick and, rolling in flour, press with your finger on both sides.
   Then the sauce will fall into these hollows.
7. Place the dumplings in boiling salted water and cook for 2-3 minutes until they float.
8. For dietary option We serve dumplings with sour cream or yogurt, fruits, berries and honey (although I always top it with butter).

Friday. Nut granola bars

This breakfast is also prepared the day before. Or you can even prepare them from Sunday for future use throughout the week and take one bar to work every day.

All the best that nature has given us is collected here. There are 3 types of nuts, seeds, poppy seeds, peanut butter, dates, orange. In general, there is room to expand.

For the bars we will need:

• walnuts - 50 gr.
• pistachios - 50 gr.
• almonds - 100 gr.
• Sunflower seeds - 50 gr.
• oatmeal - 160 gr.
• dates (pitted) - 150 gr.
• orange juice - 120 ml (≈2 pcs.)
• zest of 1 orange
• ground cinnamon - 1 tsp.
• ground cloves - ¼ tsp.
• poppy seeds - 2 tsp.
• chocolate drops or dark chocolate - 50 gr.
• peanut butter - 2 tbsp. l

Cooking method:

1. First of all, dry the nuts and seeds in the oven. If our nuts are fresh and crunchy, and our seeds are fried, then we leave them as is. If the nuts are damp, dry them in an oven preheated to 160ºC for 8 minutes and cool.
2. Grind oatmeal in a blender until it becomes flour.
3. We also grind the cooled nuts in a blender into coarse crumbs, but not all at once: we grind the walnuts separately, then the pistachios, and then the almonds to get pieces of the same size.
4. Then cut the dates in half and grind in a blender until you get a smooth paste.
5. Transfer the chopped dates into a deep bowl, add orange juice and mash thoroughly with a fork, mixing the date paste with the juice until smooth.
6. Add chopped nuts and seeds here and mix thoroughly with a fork again.
7. Add grated orange zest, cinnamon, cloves and poppy seeds. Mix again.
8. Pour it in oatmeal, chocolate chips, peanut butter and mix with a fork. Then thoroughly knead the dough with your hands until a homogeneous plastic mass is obtained.
9. Line a square pan measuring 20x20 cm with parchment and lay out the mixture for the bars and distribute it over the pan.
10. Cover tightly with another sheet of parchment and carefully level the mass, pressing with your hands.
11. Place the prepared mixture in the refrigerator for several hours or overnight. Then cut into portions and wrap in parchment paper. We store the finished bars in the refrigerator.

Saturday. Oatmeal pancakes with banana

This is the fastest and healthiest pancake recipe I've come across.

Add fresh or dried berries (raisins, cranberries, blueberries) to these pancakes and enjoy every bite. This will give the pancakes a bright fresh taste and additional sweetness.

For pancakes we need:

• eggs - 3 pcs.
• oatmeal - 125 gr.
• banana - 1 pc.
• baking powder - 2 tsp.
• cinnamon - to taste
• fresh or dried berries - optional

Cooking method:

1. Place all ingredients (except berries) in a blender and blend until smooth.
2. Heat a non-stick frying pan over medium heat and place one tablespoon of batter onto the hot frying pan. If there is none, then you can lightly grease it with vegetable oil.
3. We form using back side Spoon round pancakes and place a few berries on top of each pancake.
4. Fry for 3-4 minutes until the underside is browned. Turn over and fry with reverse side another 2-3 minutes.
5. Serve oatmeal-banana pancakes with fresh fruits or berries, honey or maple syrup.

Sunday. Pumpkin casserole with cottage cheese

Pumpkin is a traditional autumn-winter product characterized by a huge range of useful substances. Pumpkin is very easily absorbed by the body and has medicinal properties. Pumpkin - indispensable assistant in the fight against cardiovascular diseases, premature aging, cataracts and other eye diseases, in addition, vitamins A and C contained in the pulp and seeds of pumpkin significantly strengthen the immune system and fight the occurrence of cancer cells.

In addition to all this, pumpkin is rich in magnesium, potassium, zinc, and dietary fiber, which improve digestion. And with all this, pumpkin is a very low-calorie and dietary product.

For the casserole we will need:

• pumpkin – 400 gr.
• milk – 100 gr.
• cottage cheese – 200 gr.
• sour cream – 100 gr.
• eggs – 2 pcs.
• zest of 1 orange
• a pinch of salt
• ground cinnamon ½ tsp.
• a pinch of ground nutmeg(optional)
• pinch ground ginger(optional)
• butter - for greasing the pan

Cooking method:

1. Peel and seed the pumpkin and cut into small cubes about 1 cm.
2. Boil milk in a saucepan, add pumpkin and steam over low heat until soft (20 minutes).
3. Preheat the oven to 200º. Grease a small baking dish well with butter.
4. When the pumpkin has softened, drain the liquid and puree the pumpkin with an immersion blender or mash with a potato masher.
5. Separately, mash the cottage cheese with a fork or the same submersible blender and mix it with sour cream.
6. Add curd mass To pumpkin puree together with lightly beaten eggs, grated zest, salt and spices, mix thoroughly.
7. Transfer the pumpkin-curd mixture into the prepared pan and bake in a preheated oven for 20 minutes.
8. Let the pumpkin casserole cool before serving. And since the casserole turns out to be practically unsweetened, we serve it with honey, berry sauce, jam, nuts, etc.

I hope I helped you diversify your morning table a little, making it a little healthier.

For other delicious and healthy recipes, visit my blog Sweet Chronicles. Until next time.

Olga Afinskaya

I thank Olya for the wonderful recipes for healthy and delicious breakfasts for every day and such mouth-watering photographs. We have a varied menu. All that remains is to put everything into practice!

Cook for yourself and your loved ones with warmth and soul. Remember that breakfast should never be skipped. Let it be later in time, but it will happen! Dear readers, I would like to ask you: “What do you eat for breakfast?”

And for the mood the composition sounds Richard Clayderman A Comme Amour .

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