A healthy and tasty breakfast can really be the key to losing weight. Research shows that people who eat more calories at breakfast and fewer calories at dinner lose more weight, have a smaller waist circumference, and feel fuller longer. It is best not to have a carbohydrate breakfast, which increases blood sugar, which leads to hunger within 2 hours.
Read how to optimize the right breakfast for weight loss. Experts break down the essential weight-loss nutrients you really need for breakfast and easy ways to get them. The healthiest breakfast should contain a minimum of sugars and cholesterol and a maximum of fiber and protein. Also necessary for health and safe for your figure is the use of the “right” fats, which will be discussed in this article.
The best healthy breakfast for losing weight is, oddly enough, not porridge at all, but a protein dish. According to a study published in the American Journal of Nutrition, eating more protein is associated with longer-lasting satiety, fewer evening junk food snacks, and fewer food cravings in general. Eating plenty of protein for breakfast increases muscle mass and metabolism. We are usually used to eating a lot of protein at lunch and dinner, while it is often not enough for breakfast. However, it is believed that women should eat about 20 grams of protein at breakfast.
Eggs with greens
- 1 tablespoon olive oil
- 1 cup chopped mushrooms
- 2 cups spinach
- 1 egg
- 1 tablespoon Sriracha sauce
Add half the olive oil to a heated frying pan, sauté the mushrooms and spinach over high heat and place on a plate. Add the remaining olive oil to the skillet. Break the egg into the frying pan and cook with the fried egg. Add egg to vegetables. Add Sriracha sauce.
Total: 230 calories
Important: Spinach is the super star of a healthy diet when eaten regularly. It contains a lot of useful substances and makes you feel fuller much longer.
Scrambled eggs in tortilla
- 1 whole egg plus 1 egg white;
- 2 tablespoons chopped green pepper;
- 2 tablespoons chopped red onion;
- 1 whole wheat tortilla;
- 30 g chopped cheese;
- 2 tbsp. hot sauce.
Make an omelet with peppers and onions, and roll it into a tortilla, sprinkle with cheese and sauce.
Total: 330 calories
For a healthy breakfast, use this dish as it contains the required 20g of protein. They will help you maximize weight loss and maintain muscle mass.
Tofu
- 1 tsp olive oil;
- 100 g soft tofu, fried;
- 1/2 large red bell pepper, chopped;
- 2/3 cup chopped mushrooms;
- 1 cup chopped spinach;
- 2 whole wheat toasts;
- a pinch of low-fat mozzarella cheese;
- 1/2 tsp. oregano.
Heat oil in a frying pan, then add tofu and vegetables. Simmer for 5-7 minutes, stirring frequently. Serve as a sandwich, topped with cheese and oregano.
Total: 328 calories
Important: Soy products are as effective for weight loss as other proteins and are used in a low-calorie diet.
Omelette with feta, spinach and mushrooms
- 2 egg whites
- 1 egg;
- 1/2 cup chopped fresh spinach;
- 1/2 cup chopped mushrooms;
- 30 g Feta cheese;
- 1 tsp. fresh cilantro;
- 1 slice of oat bread;
- 50 g 100% pomegranate juice;
- 200 g of water or mineral water.
Beat the eggs in a separate bowl. Add mushrooms and spinach to skillet and cook over medium heat until spinach is tender. Reduce heat and add eggs. Cover and cook for 3 minutes until the eggs are firm. Sprinkle feta and cilantro on top. Serve with toast and pomegranate juice mixed with water or mineral water.
Total: 362 calories
To have an effective breakfast when losing weight, use pomegranates. They have natural sugars to satisfy the need for glucose and also contain antioxidants that increase energy, fight wrinkles, prevent blood clots and high cholesterol, and strengthen the immune system.
Strawberry-peanut rolls
- 1 whole grain tortilla;
- 2 tbsp. l. unsalted peanut butter;
- 1/2 cup chopped strawberries;
- 1 glass of 1% milk.
Spread the tortilla with peanut butter, top with strawberries and roll up. Cut diagonally. Serve with milk.
Total: 434 calories
Important: Add peanut butter to your menu. It significantly prolongs the period of satiety and regulates appetite throughout the day.
Also actively use the following successful and proven combinations:
- whole grain toast with nut butter or egg;
- ¼ cup oatmeal with Greek yogurt, berries and almonds (+ scoop of your protein powder if desired);
- boiled or baked chicken breast with poached eggs;
- Whole flour pancakes with bananas.
Using quinoa is also very beneficial in this regard as it contains more protein than oatmeal. Prepare it with berries in advance and store it in the refrigerator to eat in the morning.
Healthy and tasty fiber dishes
For breakfast when losing weight, it is better to eat fiber to cleanse your body of toxins. It also helps slow down the digestion process, which will help you feel fuller longer and lead to a more sustainable form of energy. Popular fiber options include whole grain toast, oatmeal, fruits and vegetables.
Egg sandwich with cottage cheese and fruits
- 1 whole grain bun;
- 1 hard-boiled egg, chopped;
- 1 glass of low-fat cottage cheese;
- 1/2 medium grapefruit.
Cut the bun in half and toast both halves, then place a sliced egg on each half. Serve with cottage cheese and grapefruit slices on top.
Total: 357 calories
Grapefruit's reputation as a dietary staple is backed by science: In a study, those who ate half a grapefruit with each meal lost more weight than those who didn't.
Oatmeal with cherries
- 1/3 cup oatmeal;
- 1/2 cup almond milk;
- 1 teaspoon ground cloves;
- 2 tsp. honey;
- 2 tablespoons chopped dried cherries.
Soak oatmeal in almond milk in the refrigerator overnight. In the morning, stir in the remaining ingredients.
Total: 336 calories
According to an animal study conducted by researchers at the University of Michigan Health System, the pigments in tart cherries may help reduce body weight and body fat.
Healthy breakfast burrito
- 2 egg whites;
- 2 whole grain tortillas;
- 1/4 cup low-fat cheese;
- 1/4 cup rinsed canned beans (such as kidney beans);
- Salsa sauce (to taste)
Fry egg whites to desired degree and then place on tortillas with cheese and beans. Roll up and microwave for 30 seconds and top with salsa.
Total: 282 calories
If you're craving a burrito, swap it out for this low-calorie, healthy breakfast alternative that's filling and filling thanks to a whole-grain tortilla.
Healthy and tasty dishes from vegetables and fruits
To lose weight properly you need to eat a balanced diet. Unfortunately, we don't give enough attention to fruits and vegetables, especially for breakfast. While they should make up about half of what we eat daily. Enrich your usual morning omelette with spinach, bell peppers or zucchini, using preheated ingredients from the evening or making a vegetable smoothie. Add unprocessed fruits and berries to your morning porridge to boost immunity and improve digestion.
Healthy breakfast smoothie
- 1 banana, cut into pieces;
- 1/4 cup frozen unsweetened blueberries;
- 1/4 cup frozen unsweetened strawberries;
- 1 tsp. peanut butter;
- 1/2 tsp. honey
In a blender, combine all ingredients to the consistency of a thick milkshake.
Total: 225 kcal
Cook a banana to look and feel much slimmer in the morning, as it contains valuable potassium.
Cherry bomb
- 3/4 cup frozen cherries;
- 1 kiwi, peeled and cut into quarters;
- 1/4 cup orange juice;
- 1/2 cup coconut milk;
- 3 ice cubes;
- 1 scoop protein powder (optional)
Mix ingredients and enjoy.
Total: 285 calories
Tip: Add vanilla flavored protein powder for an extra flavor boost.
Croutons with strawberries
- 1 egg;
- 2 tbsp. l. milk;
- 2 slices whole grain bread;
- strawberries 13 pcs, chopped;
- 1/2 tsp. powdered sugar.
Whisk together the egg and milk and dip the bread into the mixture. Cook in a non-stick frying pan until lightly browned. Place strawberries and sugar on top.
Total: 275 calories
The fiber in strawberries wards off hunger and also helps prevent diabetes and breast cancer.
Healthy and tasty meals with healthy fats
Another way to stay full longer and slow down digestion is to cook and eat healthy fats. They will provide a long, slow burst of energy that will keep you energized throughout the morning and a full, healthy breakfast. Try making a proper avocado sandwich from toasted bread - one of the quick and easy solutions. Also add nuts and flaxseeds to your oatmeal. If you don’t know what to eat for breakfast while losing weight, prepare yourself a dish using healthy olive oil, which contains valuable Omega-3 oils. You can add it to your favorite cereal porridge and eat a healthy and tasty dish.
Delicious rice porridge
- 1/2 cup steamed brown rice;
- 3/4 cup skim milk;
- 15 pistachios;
- 1 teaspoon brown sugar;
- a pinch of cinnamon.
Boil rice in milk. Stir the pistachios into the porridge, then sprinkle with sugar and cinnamon.
Total: 302 calories
In a study published in the American Journal of American College of Nutrition, nutritionists who studied weight loss on pistachios recorded a lower body mass index after 12 weeks than those who ate crackers instead.
Barley porridge with nuts and maple syrup
- 3/4 cup boiled barley;
- 1/2 cup skim milk;
- 10 walnut halves;
- 1/2 tbsp. l. maple syrup.
Add nuts and syrup to the porridge. Serve with warm milk.
Total: 345 kcal
One study found that barley porridge was more effective for weight loss than whole wheat cereal and kept you fuller longer.
Healthy blueberry pancakes
- 1/2 cup wheat flour;
- 2 egg whites;
- 2 teaspoons rapeseed oil;
- 1/2 cup low-fat kefir;
- 1/4 tsp. salt;
- 1 tbsp. l. low-fat cottage cheese;
- 1/4 cup blueberries;
- 1 teaspoon grated almonds;
- 1 tsp. ground allspice.
Mix first five ingredients. Pour half the batter into the pan and fry the pancake over medium heat on both sides for 30 and 20 seconds. Prepare the second pancake. Season with cottage cheese and berries, sprinkle almonds and allspice on top. It's time to eat!
Total: 427 calories
Maximize your entire day's weight loss with a healthy protein and almond meal.
Egg Sandwich with Turkey, Cheddar and Guacamole
- 1 egg;
- salt and black pepper to taste;
- 50 g lightly salted smoked turkey breast;
- 1 slice of cheddar cheese;
- 1 thick slice of tomato;
- 1 whole wheat bun, divided and toasted;
- 1 tbsp. l. guacamole or grated avocado.
Fry the egg over medium heat until desired doneness. Microwave turkey and cheese for 30-45 seconds. Then add the tomato, turkey, egg and guacamole to the bottom of the cut bun and place the top of the bun on top.
Total: 360 calories
This unique fast food alternative to the Big Mac contains healthy ingredients that will keep you full and your heart healthy, thanks to avocado.
Breakfast is not just a snack, but one of the most important meals. It has a significant impact on the functioning of the digestive tract; the further functioning of the stomach in the coming day will depend on it. Therefore, it is very important to choose balanced, healthy, but also rich and tasty breakfasts in order to activate the work of the stomach. This meal is especially important during a dietary regimen. In this case, a diet breakfast for weight loss for every day should be composed correctly, taking into account the number of kg you want to lose and the calorie content.
The ideal option, according to most famous nutritionists, is breakfast, which includes all kinds of cereals, cereals, cereals, yoghurts and, of course, a cup of aromatic black coffee or green tea. However, this does not mean that a healthy dietary breakfast should only be porridge. As your first meal, you can alternate between a variety of dishes, which will help you not only start the day deliciously, but also effectively lose weight. Learn about the features and importance of the first meal, recommendations from nutritionists, as well as many popular recipes for dishes ideal for morning meals.
The first meal of the day is of particular importance for the body. It is breakfast that sets the rhythm of work for the whole day, so it is very important that it includes the maximum amount of nutrients, minerals and vitamins. If you are determined to lose a couple of extra pounds, a diet breakfast is the first step towards your goal. When on a diet, creating a menu for the first meal is a difficult task. In this case, it should contain all the minerals and vitamins necessary for the functioning of the stomach, but at the same time have a moderate calorie content.
Pay attention! A diet breakfast can consist of various dishes, alternating with each other, but in any case, coffee is not its main component. It is best to reduce the consumption of this drink or completely eliminate it, since the components in its composition will interfere with the removal of toxins and fluids from the body.
In any diet, breakfast is a mandatory meal. Rarely will you come across a diet in which this meal is excluded. This food option is unlikely to be considered healthy and is not suitable for people who work all day. Strict mono-porridge diets and regimens that strictly limit food intake lead to rapid weight loss, but also entail significant health problems. Therefore, it is recommended to choose a balanced, low-calorie regimen for yourself, in which you will lose weight comfortably, without complications or discomfort.
Features of a proper breakfast
In order to get rid of those hated pounds forever, it is important to plan your first meal correctly. First of all, when choosing a dietary regimen, you need to pay special attention to breakfast, because it is the morning diet that will charge you with energy and set the working rhythm for the entire next day. A healthy dietary breakfast should be tasty and healthy, moderately filling, but contain a small amount of calories. In addition, breakfast should be easy to prepare. A gourmet dish that requires several hours of preparation is unlikely to be suitable for every day. Therefore, you need to choose a couple of options for easy, quick and healthy morning recipes that you can alternate every day.
When choosing recipes suitable for creating a diet breakfast menu, it is important to follow some rules:
- the dish should be prepared reasonably quickly;
- breakfast should include a minimum amount of fat;
- the morning meal should include all the important elements: proteins, carbohydrates, proteins, etc.;
- a moderate amount of fat does not imply a complete exclusion of carbohydrates;
- the dish should be nourishing for the body, but not heavy;
- breakfast should consist of natural ingredients without additives, flavors or dyes.
Thus, a dietary breakfast to maintain physical fitness and lose weight must include the most important microelements and vitamins, and must also be tasty and healthy. Even the most seasoned person will not be able to survive for a long time on a diet based on porridge alone.
Popular ingredients for a diet breakfast
Depending on the type and characteristics of the diet, breakfast may include various components and ingredients. As a rule, vegetables, fruits, dairy products and grains must be included in the morning menu. Regardless of the chosen diet, the first meal should be natural. Often people who are constantly in a hurry to get to work prefer instant cereals and mixtures, cereal with chocolate, and store-bought sandwiches as their main course for breakfast. However, such food options are harmful to the body, especially as the first meal.
Important! An easy and quick breakfast does not mean preparing a dish in a hurry. Such breakfasts cannot provide enough vitamins and energy for the whole day. In addition, a quick snack can slow down the digestive system and lead to fat storage.
Breakfast on a diet regimen should completely exclude such categories of food as: smoked meats, chips, fried foods, sweets and flour, semi-finished products, spicy and salty dishes. Salt, large amounts of sugar, unnatural ingredients and dyes - all this only stimulates the appetite and cannot saturate the body properly. A proper breakfast for weight loss should include: cereals and muesli, milk, natural juices, eggs, vegetables, herbs, cereals, fruits, cottage cheese and other products. In addition, regardless of whether you are cooking for the whole family or just for yourself, the portions of the first meal should be moderate and healthy. Food should saturate and give a boost of energy, satisfy your appetite, nothing more. Also a prerequisite for effective and comfortable weight loss is the use of clean, still water.
Popular breakfasts for weight loss
A diet regimen does not mean that you cannot eat your favorite foods. It’s just that their quantity needs to be limited, given their calorie content. Even if you adhere to a strict diet, you can eat deliciously and with pleasure. Based on the list of acceptable and desirable foods for a healthy dietary breakfast, we can highlight several popular dishes that, if strictly followed, will help you lose weight and improve your health.
Effective and healthy morning meals include:
- milk porridge with pumpkin;
- curd diet cheesecakes;
- baked apples with curd filling;
- apple casserole with cereal;
- vegetable salad.
You can choose a dish according to your own taste and easily prepare it at home from simple ingredients that are always available in the refrigerator. Let's look at ways to prepare popular morning delicacies for dietary nutrition:
Porridge with pumpkin and milk
Compound:
- wheat porridge – 100 g;
- pumpkin pulp – 300 g;
- skim milk – 100 ml;
- sugar – 1 teaspoon.
Preparation: wash the pumpkin, remove the seeds, chop and boil for 10 minutes in boiling water. Wash the wheat porridge with water, mix with pumpkin, add milk and place in a clay pot or small saucepan. Place in the oven for 15 minutes. After complete cooking, add a spoonful of sugar or honey.
Diet cheesecakes
Compound:
- cottage cheese – 250 g;
- chicken egg – 1 piece;
- corn flour - 3 tablespoons;
- sugar – 1 tablespoon;
- vanilla sugar - a little to taste.
Preparation: put the cottage cheese in a plate, add the egg, sugar, mix thoroughly. Add flour and vanilla sugar, mix with a spoon, knead into a thin dough. We make small circles, coat them in flour, and fry them in a frying pan (without oil).
Baked apples with curd filling
Compound:
- apples – 3-4 pcs;
- cottage cheese – 100 g;
- sugar – 1 tablespoon;
- raisins – 50 g;
- vanilla sugar - a quarter teaspoon.
Preparation: wash the apples, cut off the top, remove the seeds and peel the middle. Add low-fat cottage cheese, a tablespoon of sugar and vanillin, as well as raisins to a deep plate, mix thoroughly and grind with a tablespoon. Stuff the apples with the resulting curd mass. Place the stuffed apples on a baking sheet and place in the oven. Cooking time – 20-30 minutes.
Apple casserole with cereal
Compound:
- large apples – 3 pcs;
- 2 eggs;
- low-fat kefir;
- oatmeal – 1 cup;
- whole grain flour - half a tablespoon;
- liquid honey – 2 tablespoons;
- cinnamon powder - half a teaspoon.
Preparation: First, the apples must be washed, peeled, and finely chopped into slices. Next, take a deep bowl, add cereal, eggs, flour and honey. Mix thoroughly, add a glass of kefir, leave for 10 minutes until the flakes absorb the liquid. Then pour the mixture into the mold, put apple slices on top, and put in the oven for 20 minutes.
Vegetable salad
Compound:
- carrot – 1 pc;
- Chinese cabbage – 150 g;
- chicken meat – 100 g;
- corn - 4 tablespoons;
- parsley;
- lemon juice - tablespoon;
- salt to taste;
- low-fat yogurt for dressing.
Preparation: cut the carrots into small pods, finely chop the cabbage. Boil and chop the chicken meat. We make a salad dressing from yogurt, finely chopped herbs, and lemon juice. Add vegetables and chicken to the plate, pour in the dressing, add corn and salt to taste.
Rye sandwiches
Compound:
- rye crackers from black bread – 4 pcs;
- lettuce leaves – 2 pcs;
- chicken fillet – 50 g;
- low-fat cheese – 50 g;
- tomatoes – 2 pcs;
- parsley – 2-3 sprigs;
- salt and spices to taste.
Preparation: in order to have delicious diet sandwiches for breakfast, ready-made croutons or home-made croutons are suitable. Black bread with cereals or bran is suitable for cooking in the oven. Cut the tomatoes into slices, finely chop the greens. Chicken meat is boiled. A piece of rye cracker is layered with lettuce, tomatoes, fillet, a piece of cheese, tomato, parsley, salt and spices. All this is covered with a second piece of cracker, after which it is fried a little in a frying pan without oil.
Practical advice: In order to correctly create a dietary menu for every day, you can focus on ready-made diets or choose dishes yourself according to your own taste.
On the Internet, we offer you the most original and healthy recipes for dietary breakfasts for weight loss with recommendations, practical tips, ready-made menus and step-by-step cooking photos that will help you not only choose, but also properly prepare a dietary dish.
In many diets, a light breakfast is mandatory. Without it, it is difficult to hold out until lunch, which increases the risk of “inappropriate” and frequent snacking.
- it is moderately dense, but not heavy;
- easy to prepare;
- rich in vitamins;
- consists of natural and fresh products;
- based on proteins and healthy fats, as well as carbohydrates for strength for the whole day.
Basic recommendations for proper nutrition: do not eat late, drink a glass of water 15-20 minutes before meals, do a light workout, drink natural coffee or tea (without sugar, cream, milk), breakfast should be light and with fresh ingredients. An important condition for breakfast is a tasty and healthy meal.
Should be excluded: store-bought muesli, quick cereals, dry, ready-made cereals, juices and carbonated drinks, yoghurts with lactobacilli from the store, and fatty meats, sweets, baked goods, too large portions.
Foods and dishes for breakfast when losing weight: low-fat cheese (unsmoked and unsalted), bananas, eggs (except fried), lean meat or chicken dishes, fish, vegetables (raw, stewed, steamed or grilled), porridge, cottage cheese and unsweetened casserole, cheesecakes, wheat bran, unsweetened natural yogurt with fruits and berries, a sandwich made from whole grain bread, natural muesli, protein bars and cocktails.
Quick recipes:
- Omelette. Ingredients: eggs and whites, vegetables and herbs, soy sauce. Method of preparation: beat the eggs, chop the vegetables, mix everything in a bowl and bake in the microwave until cooked.
- Quick porridge. Any cereal is poured with boiling water in a thermos or saucepan in a ratio of 1:2, everything, wrapped in a towel, is left overnight. In the morning, you can add ingredients as desired (fruits, berries, nuts, sprinkle with vanilla, etc.). Water can be replaced with warm kefir or yogurt.
- Light sandwiches. Whole grain bread or crispbread, vegetables, herbs and lettuce, chicken fillet or lean meat, fish, low-fat cheese, cottage cheese, eggs are suitable for cooking. Combine as desired.
- Tropical salad. Mix pieces of banana, apple, orange, kiwi and peach, pour in juice, yogurt and sprinkle with nuts. Take only fresh fruits.
- Salad of chicken fillet, tomatoes or cherry tomatoes, red onion and green lettuce. Cut everything, season with olive oil or lemon juice.
You can supplement your breakfast with cocktails and smoothies:
- Fruit-cereal made from cucumber, apple, grapefruit, celery, cereal flakes and water. Beat everything in a blender until smooth.
- Milk banana. The fruit is placed in a bowl, you can add a pear, kiwi, apple, add milk, and beat with a blender. The finished cocktail is sprinkled with ginger or cinnamon and sesame seeds.
- Berry and fruit made from raspberries, strawberries, gooseberries and kiwi. Wash everything, cut it and add milk or low-fat yogurt, beat with a blender. You can add ginger powder.
Read more tips and recipes for a proper breakfast while losing weight in our article.
Read in this article
What should be the right breakfast for weight loss?
Most people are accustomed to having breakfast in the morning. Many people know that if you skip this meal, you will develop a terrible appetite before lunch. The risk of picking up all sorts of junk food increases. Any diet includes a healthy breakfast. And it can be tasty and fast, contain the optimal amount of calories, that is, enough to “survive” until lunch, but not go to problem areas.
A proper breakfast for weight loss includes the following important aspects:
- It should be moderately dense, but not heavy, so that the digestive system can cope in the morning, and food remains are not deposited in problem areas.
- Minimum difficulty in preparation.
- A diet breakfast for weight loss is sure to be rich in all the necessary vitamins.
- You should cook only from natural and fresh products.
- The foundation should be protein and healthy fats, as well as this meal, when you need carbohydrates to give you strength for the whole future.
But the following items should be excluded from healthy breakfasts for weight loss:
- store-bought muesli, quick cereals and other dry, ready-made cereals, as they contain a large amount of sugar;
- juices and carbonated drinks;
- fried and smoked, fatty meat;
- sweets, baked goods;
- portions are too large, otherwise they will stretch the stomach.
- Increased number of snacks during the day, overeating during lunch and dinner. The body does not have time to process everything, so the remains are stored as fat.
- Junk food and irregular meals disrupt the proper functioning of the gastrointestinal tract.
- Metabolism slows down, so even low-calorie foods begin to be stored.
Expert opinion
Yulia Mikhailova
Nutrition expert
The important thing for breakfast is that it is delicious. If the food is bland, monotonous and uninteresting, then after a couple of days the body will begin to protest and there will be a desire to stop the diet. Even during the day, you can crave something tasty and unhealthy.
What can you eat that is low calorie, healthy and healthy?
The concept of a tasty, but healthy breakfast for weight loss is quite loose. Advertising and media impose stereotypes about what you should eat in the morning. But much of this is simply a myth. These include:
- Freshly squeezed citrus juice. In fact, it is not so healthy due to fruit acids, which irritate the gastric mucosa, as well as high sugar content. In addition, it damages tooth enamel and interferes with proper digestion. It's better to drink it for second breakfast.
- Yogurts with lactobacilli and other substances that supposedly improve digestion and immunity. But this is just a publicity stunt. They contain a lot of sugar and preservatives. The best yogurt is natural, unsweetened, with a shelf life of no more than 5 days.
- Ready-made muesli and breakfast cereals. However, during processing, cereals, fruits and berries lose all their beneficial substances. According to research, muesli may contain more fat than fried potatoes. The same goes for the amount of sugar.
But then, what can you eat for breakfast while losing weight, because it seems that everything tasty and quick is impossible. The list of suitable products and dishes is quite large, everyone can choose something for themselves. Breakfast options for weight loss include:
- A small quantity, with low fat content, unsmoked and unsalted.
- Bananas improve digestion, coat the walls of the stomach, and improve intestinal motility.
- Eggs and various dishes, except fried eggs.
- Dishes made from lean or chicken, fish.
- Vegetables, both raw and stewed, steamed or grilled.
- Different types of porridge: buckwheat, rice, oatmeal with pieces of fruit and berries.
- and savory casserole, cheesecakes.
- Wheat bran.
- Unsweetened natural yogurt with fruits and berries.
- Sandwich made from whole grain bread.
- Natural muesli that you can make yourself in advance.
From all the listed products, you can create a varied menu for the whole week in advance and never repeat it. You can also include protein bars and shakes in your morning routine if you have a lot of physical activity during the day.
How to whip up a healthy breakfast
Since most people eat breakfast under time pressure, it won’t be possible to cook something grandiose and complicated in the morning. Therefore, the following quick breakfast recipes for weight loss are perfect.
Omelette in three minutes
Ingredients: eggs and whites, vegetables and herbs, soy sauce.
The omelet cooks very quickly. The eggs are beaten, at the same time you need to cut the vegetables. Then everything is mixed in a bowl and baked for a few minutes in the microwave. The time depends on the oven model you have.
Quick porridge
Any cereal: buckwheat, oatmeal or rice, is poured with boiling water in a thermos or pan, wrapped in a warm towel in a 1:2 ratio. Everything is left overnight. The cereal will be cooked, and in the morning the porridge will become warm and crumbly. If desired, you can add fruits, berries, sprinkle with vanilla, cinnamon or ginger, and natural yogurt.
You can also make porridge with kefir. Any cereal (a couple of tablespoons) is poured overnight with a glass of warm fermented milk product and left to swell until the morning. Buckwheat should be rinsed in water three times before cooking. You can use yogurt instead of kefir.
Light sandwiches
This is the simplest and most common thing to prepare for breakfast. But instead of sausage, it’s better to do something healthy and less high in calories. For dietary dishes, use whole grain bread or vegetables, lettuce, chicken fillet or lean meat, fish, low-fat cheese, cottage cheese, eggs. Everyone can put together any combination according to their wishes and taste preferences.
Salads
For breakfast in the morning for weight loss, it is convenient to prepare and eat mixtures of vegetables and fruits. It turns out fast and satisfying, as they contain complex carbohydrates that provide energy, but are slowly digested. The following recipes are popular:
- Tropical. In a bowl, mix pieces of banana, apple, orange, kiwi and peach. Pour everything with juice, natural yogurt and sprinkle with chopped nuts. Only fruits should be fresh, not canned.
- Salad of chicken fillet, tomatoes or cherry tomatoes, red onion and green lettuce. Everything is seasoned with olive oil or lemon juice.
- Tuna salad. Green lettuce leaves, onions, herbs, tomatoes, avocado. Season everything with lemon juice.
- Beans, grated cheese and crackers without additives. Season everything with butter or low-fat yogurt.
- Mix cottage cheese, chopped chicken fillet, fresh cucumber and bell pepper, and herbs. The salad should be salted and topped with natural yogurt or lemon juice.
Delicious cocktails and smoothies
You can make a quick and interesting breakfast if you make cocktails in the morning and you can really use your imagination. The following recipes are worth trying:
- Fruit-cereal made from cucumber, pear, apple, grapefruit, celery, cereal flakes and water. Beat everything in a blender until smooth.
- Milk banana. The fruit is placed in a bowl, you can add pear, kiwi, apple. Then pour in milk, beat everything with a blender. The finished cocktail is sprinkled with ginger or cinnamon and sesame seeds.
- Berry and fruit made from strawberries, tangerines, gooseberries and kiwis. Wash everything, cut it and add milk or low-fat yogurt, beat with a blender. You can add ginger powder.
Cottage cheese with herbs and egg
Ingredients: low-fat cottage cheese, hard-boiled eggs, herbs, kefir.
All ingredients are cut and combined in a plate. Then you need to fill it with kefir or natural, unsweetened yogurt. You can also use a blender to obtain a homogeneous, creamy mass.
Watch this video about healthy breakfast recipes:
Diet recipes in the morning
If you have more time to prepare a low-calorie breakfast for weight loss, you can prepare more complex dishes. Interesting recipes are:
- Curd pancakes. Mix eggs, rolled oats, a spoonful of honey, and a fermented milk product. Beat everything until smooth and bake in a frying pan.
- Banana and oatmeal pancake. Mix everything well and place in circles on a baking sheet. Bake for a few minutes in the oven at 150 degrees. You can add cinnamon, ginger or crushed nuts.
- Baked apples. The top and core of the fruit are cut out, and a mixture of honey, nuts, and raisins is placed in it. Bake in the oven or microwave.
- Cottage cheese casserole with bran and berries. Bake in the oven or microwave for 15-20 minutes. In a bowl, mix stevia, berries, half a kilo of cottage cheese, a teaspoon of cocoa, a couple of proteins and two tablespoons of bran. Beat everything until smooth and put it in a mold, then bake.
- Natural muesli. You can’t eat store-bought ones, but “homemade” ones are very healthy. You will need oatmeal, chopped fruits, berries, a spoonful of honey, dried fruits and nuts. Pour kefir or yogurt into a layer of rolled oats, then lay out dried fruits and cereals, honey and again a fermented milk product, then decorate with fruits, berries and nuts. You can sprinkle with cinnamon.
- Vegetable casserole. Wash and peel carrots, zucchini, tomatoes, grate cheese, chop. Place vegetables on a baking sheet in layers, in any pattern. Separately prepare a dressing from beaten eggs, sour cream, grated cheese and garlic. The vegetables are poured and placed in the oven for half an hour at 180 degrees.
For breakfast with proper nutrition for weight loss, you should consider the following nuances:
- Don't eat too late as it becomes lunch or dinner.
- Before eating breakfast, it is useful to drink a glass of plain water 15-20 minutes before eating. This will help you digest food better and eat less.
- In the morning, before breakfast, you can do a light workout. But you don’t need to get carried away with complex cardio training or strength training.
- You should not eat only sweets and flour for breakfast.
- Carefully monitor the quality of products, which means not only expiration date, but also the absence of sugar, modified starch, flavorings, and preservatives.
- In the morning, natural coffee and black tea invigorate. But it’s better to exclude soluble ones. You should also not add milk, cream or sugar to them.
- In the morning, you should not have an overly complex meal with first and second meals. The body has just woken up, it will be difficult for it to digest everything, drowsiness will appear and there will be no energy left for the day.
You should definitely have breakfast, as it helps control your appetite throughout the day and avoid unhealthy snacks. If you correct dietary mistakes, the results will not keep you waiting. Soon it will become noticeable how your well-being will improve, the extra centimeters will begin to shrink, lightness and vitality will appear.
Useful video
About the right breakfast for weight loss, watch this video:
Breakfast is the basis of any diet. Your level of satiety throughout the day will depend on it. By eating properly in the morning, you will be less hungry during the day. Therefore, even a diet breakfast should be hearty, but at the same time not very high in calories.
If you are tormented by the question of what to cook for breakfast so that it is tasty and healthy, then try recipes with cottage cheese and eggs. These foods keep you full for a long time and don't contain many calories. In addition, there are many more products from which you can prepare simple dishes in a hurry and for every day. Check out these easy breakfast options that are quick to prepare and great for weight loss.
Oatmeal
This is one of the most popular types of breakfast when following the regime. This porridge gently envelops the stomach and leaves a long-lasting feeling of fullness.
To prepare it you will need to take:
- a glass of oatmeal;
- 2 glasses of milk or water.
This dish is easy to prepare:
- put the liquid on the fire, wait until it boils;
- add oatmeal while stirring constantly;
- reduce heat to low;
- cook, stirring regularly until thickened.
As a supplement you can use various berries, nuts, dried fruits, honey.
REFERENCE: You can prepare a “lazy” version: pour liquid over the oatmeal overnight, and reheat it in the morning if desired.
Buckwheat porridge
It is prepared according to the oatmeal principle. Take:
- 250 g buckwheat;
- 500 ml. water or milk.
- wait for the liquid to boil;
- add the cereal and stir;
- cook for 15-20 minutes until the buckwheat is soft.
It can also be supplemented with dried fruits or fruits.
Millet porridge with pumpkin
Pumpkin gives the porridge a sweetish taste and is very beneficial for the body. Take:
- millet - 1 glass;
- pumpkin pulp - 300-400 g;
- milk - 200 ml.
First, boil the millet in water, then:
- cut the pumpkin into small slices;
- boil for 10 minutes;
- mix with porridge;
- distribute the mixture among the baking pots;
- pour milk;
- Place in an oven preheated to 180 degrees for 15 minutes.
Instead of using pots, you can simply warm the mixture slightly in a saucepan.
Omelette
The second most popular dish for healthy breakfasts. Even the fact that it needs to be fried is not a problem, since minimal oil is needed. In addition, it can be completely cooked in the microwave.
Take:
- 2-3 eggs;
- 50-100 ml. milk;
- salt.
To prepare an omelet:
- break the eggs into a frying pan or mold;
- add salt;
- pour in the milk and stir well;
- fry covered until fully cooked.
When serving, sprinkle with herbs.
REFERENCE: This dish can be supplemented with tomatoes, mushrooms, green beans, carrots, and onions.
Healthy shawarma
A good option for a hearty breakfast. It will require:
- a sheet of thin yeast-free lavash;
- 100 g boiled chicken breast;
- half a tomato;
- half a cucumber;
- green.
For this option:
- finely chop the meat or separate it into fibers;
- chop vegetables and herbs, mix;
- Place the filling in the middle of the pita bread and fold it into an envelope.
Goes great with a cup of morning coffee.
Curd cheesecakes
This is a wonderful dish with excellent taste that can energize you all morning. It cooks quickly.
You will need to take:
- a pack of cottage cheese;
- 1 egg;
- 3 tbsp. l. flour (preferably corn);
- a little sugar or honey (to your taste);
- vanillin.
Heat a frying pan without oil, while:
- mix cottage cheese with egg in a bowl;
- sweeten the mass and mix;
- add flour and vanillin and knead the dough;
- Form circles and fry them until lightly browned.
You can serve with low-fat sour cream or yogurt, as well as jam.
Baked apples
This option for a hearty and low-calorie dessert can satisfy your need for sweets. Take:
- 3 apples;
- half a pack of cottage cheese;
- 1 tsp. granulated sugar;
- 2 tbsp. l. raisins;
- vanillin.
To prepare dessert:
- cut off the tops of the apples and remove the seeds;
- mix cottage cheese with sugar, vanillin and raisins;
- distribute the filling among the fruits;
- bake at 180 degrees for about 20-25 minutes.
These apples are good with aromatic herbal tea.
Light vegetable salad
Salads can serve not only as a side dish, but also as a complete breakfast. Try it and you will understand that they fill you up very well.
You will need to take:
- 1 carrot;
- half a head of Chinese cabbage
- 1 boiled chicken breast fillet;
- 3-4 tbsp. l. sweet corn;
- 1 tbsp. l. lemon juice;
- green;
- yogurt for dressing;
- salt.
to assemble the salad:
- chop the vegetables and mix them in a salad bowl;
- chop the meat and add to the vegetables;
- in a separate bowl, mix yogurt, lemon juice and finely chopped herbs;
- season the salad with this;
- add corn and stir well.
You can complement this dish with diet bread.
Hearty sandwiches
Also a good breakfast option. Just don’t make them with fatty sausage or butter.
Better take:
- crispbread or dried rye bread - 2 pcs.;
- lettuce leaves - 2 pcs.;
- boiled chicken breast meat - 50 g;
- low-fat cheese - 50 g;
- tomatoes - 1 pc.;
- parsley
Assemble the sandwiches in the following order:
- place a lettuce leaf on the bread;
- tomato circles on top;
- put meat on them;
- then a slice of cheese;
- more mugs of tomato;
- sprinkle with parsley.
If you wish, you can place a slice of bread on top of the sandwich, sandwich style.
REFERENCE: Chicken fillet can be replaced with turkey meat. To reduce calories, you can omit cheese.
Other diet sandwich options
The previous option is not the only one.
The following video shows how to make the usual cheese sandwich less nutritious:
There are also a variety of low-calorie sandwich options. Try the following:
- Place cream cheese and a piece of lightly salted red fish on a slice of toasted bread;
- combine a piece of rye bread with an egg and fresh cucumber;
- You can also spread a little liver pate on this bread and complement it with cucumber slices;
- Mix cottage cheese with herbs using a blender and spread on bread or crispbread;
- put a leaf of lettuce on rye bread, a piece of steamed fish on top, pour a mixture of yogurt and dill on top;
- Place slices of avocado, cucumber and lightly salted red fish on a piece of whole grain bread.
In addition, you can combine various products that are acceptable under the paragraphs regime.
Spicy salad
The pleasant taste of this salad with a slight sweet note will help you wake up and feel energetic for a long time.
Take:
- 1 pear;
- cheddar - 50-70 g;
- lettuce - 1 pc.;
- 2 tbsp. l. crushed walnuts;
- 1 tbsp. l. apple cider vinegar;
- 1 tbsp. l. liquid honey.
The salad is prepared in the following steps:
- Cut the pear and cheese into slices;
- chop the lettuce and mix with the rest of the ingredients;
- add walnuts;
- mix honey and vinegar and season the salad with this mixture.
When using another type of cheese, it is advisable to add a little salt to the dish.
Easy option
Smoothies are perfect for those who adhere to a very low-calorie diet. Take:
- 1 green apple;
- 1 kiwi;
- 1 banana;
- a cup of green tea.
- peel and remove seeds from fruits (apples);
- cut them into pieces and place them in a blender bowl;
- pour green tea (adjust the quantity as you wish)”;
- mix everything into puree.
All that remains is to dilute the smoothie to the desired consistency with tea and you can have breakfast.
Meals for weight loss in a hurry
If you think you don't have enough time to prepare breakfast, then Try the following low-calorie recipes that won't take up much of your time. They are prepared from healthy products and fully comply with proper nutrition standards.
“Lazy” breakfasts include the following options:
- Use two pre-boiled eggs with half a grapefruit or a whole orange and a cup of green tea;
- a pack of low-fat cottage cheese and coffee or tea;
- ready-made muesli (but not baked), topped with yogurt or milk;
- bread with curd cheese or pate;
- cottage cheese can be combined with honey and served with tea;
- one banana and a glass of yogurt or fermented baked milk;
- tea with a handful of nuts or dried fruits;
- special fitness bars that can be consumed with milk or tea
- salad of tomatoes and cucumbers with a little oil;
- mix the prepared buckwheat porridge with kefir;
- if you can’t live without sweets, then have breakfast with a few slices of dark chocolate and coffee;
- a glass of fermented milk product and a couple of slices of whole grain or rye bread, which can be combined with light cheese or vegetables.
There are several other quick breakfast options, but you will have to spend a little time on them.
Ecology of consumption. Food and Recipes: Breakfast is important for a perfect and healthy start to the day. It is important not only from the point of view of the fact that it gives the body the first portion of energy, but also because
Breakfast is a fundamental part of our diet if we want to lose weight; it not only gives you energy, but also activates your metabolism. Don't limit yourself to just a cup of low-calorie oatmeal - delicious salmon toast contains only 360 calories!
Breakfast important for ideal and healthy start of the day. It is important not only from the point of view of the fact that it gives the body the first portion of energy, but also because it activates our metabolism.
Many people ignore and miss breakfast for lack of time or appetite and think that by doing so they are doing better for their body, but this is not so. Scientific research confirms that skipping breakfast is a big mistake and is harmful not only to your health, but also to your weight.
If you want to make the most of your first meal of the day, boost your metabolism, and lose weight naturally, don't settle for just oatmeal, chicken protein, or crispbread. There is no point in limiting yourself so much.
There are wonderful recipes with which you can enjoy breakfast, getting all the necessary nutrients without threatening your figure, and in addition, they will cheer you up and give you strength for a successful day!
Smoked salmon toast
This is an excellent and very tasty breakfast option. It may seem inappropriate to use smoked salmon if you want to lose weight, but don't worry. Researchers and experts confirm that the large amount of calcium that dairy products contain helps burn fat. Therefore, this combination is completely safe for weight.
Ingredients
- 1 slice integral bread
- 1.5 tablespoons curd cheese
- 2 slices smoked salmon
- 1 tablespoon green onion
- some onions
How to cook?
Make toast from whole grain bread, spread cream cheese on it and top with salmon and onions. Finish with green onions. Ready!
Calories: 360 calories
Scrambled eggs with herbs
This breakfast option is rich in proteins and vitamins and improves your well-being throughout the day.. Since it contains spinach, it helps control hunger and anxiety, which is beneficial for natural weight loss. After all, you will be less likely to want to snack on something of little use.
Ingredients
- 1 tablespoon olive oil
- 1 cup chopped mushrooms
- 2 cups fresh spinach
- 1 egg
How to cook?
Lightly heat the olive oil in a frying pan and add the mushrooms and spinach and fry for a few minutes. Once they are ready, place them on a plate and fry an egg in a frying pan. Combine scrambled eggs, mushrooms and spinach on a plate and enjoy the taste and beauty of the dish.
Calories: 230 calories
Waffles with cherries and chocolate
Cereals are not only great for helping you lose weight, but also, according to scientific research, they prevent the development of heart disease and type II diabetes. So the following breakfast recipe will help you take advantage of these properties.cereal cropsand enjoy the combination of cherries and chocolate.
Ingredients
- 1 tablespoon chocolate spread (with nuts if possible)
- 2 whole grain waffles (you can make your own)
- 1 cup fresh pitted cherries
How to cook?
Spread chocolate spread over waffles and garnish with fresh cherries. A little French, isn't it?
Calories: 350 calories
Mango toast
Mango is simply a superfood.This fruit is rich in antioxidants, vitamin C, vitamin A and fiber - useful substances that will allow you to lose weight and feel great!
Ingredients
- 1 tablespoon curd cheese
- 2 slices whole grain bread
- 1 cup mango slices
How to cook?
Make toast from integral bread, top with soft cheese and cover with mango slices. It's incredibly delicious!
Calories: 310 calories
Muesli with cherries
According to a study conducted at the University of Michigan Health, the pigments contained in tart cherries help reduce weight and burn excess fat. Therefore, we offer you an alternative recipe that will allow you to take advantage of these properties of cherries.
Ingredients
- ½ cup oatmeal
- ½ cup unsweetened almond milk
- some spicy cloves
- 2 teaspoons honey
- 2 tablespoons finely chopped tart cherries
How to cook?
The night before, pour almond milk over the oatmeal and leave it in the refrigerator overnight. In the morning, mix them with the rest of the ingredients. Breakfast is ready! Now you won't need to choose muesli in the store, you can cook it yourself!
Calories: 336 calories
Oatmeal with nuts and berries
This delicious breakfast is rich in fiber and will help you lose weight without feeling hungry or needing to constantly snack. Well, we won’t remind you of the countless beneficial properties of oatmeal, you already know about them.
Ingredients
- 1 packet instant oatmeal
- 1 cup skim milk
- 2 tablespoons chopped nuts
- ½ cup raspberries
- ½ cup blueberries
How to cook?
Use milk to prepare oatmeal according to the recipe on the package. Once the porridge is ready, add nuts, raspberries and blueberries. Great combination!
Calories: 351 calories
Yogurt and pomelo
You can increase the benefits of yogurt by making it yourself at home. Flax seeds have amazing nutritional properties and are also ideal for weight loss.It is a natural source of Omega-3 fatty acids, antioxidants, vitamins and minerals.
Ingredients
- 220 grams light yoghurt
- 1 tablespoon wheat germ
- ½ teaspoon honey
- 1 teaspoon flaxseed
- 1 medium sized pomelo
How to cook?
Mix wheat sprouts and ground flaxseed in a cup - this will be the base. Then add a few spoons of yogurt and pieces pomelo. Alternate layers of yogurt and fruit, and at the end season the dish with honey and a small amount of wheat germ. Bon appetit!
Calories: 252 calories published
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