PP breakfasts: simple options and recipes, calculation of BJU

There is no evidence or reliable research that breakfast helps control weight, reduce overeating during the day, or improve health. But if you like breakfasts, then let them be balanced in proteins, fats and carbohydrates. The Ministry of Health and WHO recommend the following proportion: 10 - 15% proteins, 30% fats, 55 - 60% carbohydrates.

The basis of the diet should be complex carbohydrates: cereals, whole grain bread, durum wheat pasta. Those who engage in sports or physical labor should consume more protein, and fat should not exceed 30%. At the same time, it is better that most of the fats come from nuts, fish, flaxseed oil, and not from bacon and sausage.

Principles of proper nutrition

Proper nutrition is a system in which nutrients are strictly distributed across all meals, their quantity and caloric content are controlled. But such nutrition does not imply fasting and giving up any foods.

During the day, the body should receive sufficient amounts of vitamins, minerals, acids, and fiber, which ensure the active functioning of internal organs.

Basic principles of proper nutrition:

• When drawing up a menu, you need to calculate and control the food intake - using tables or dietary calculators, you can calculate the amount of proteins, fats and carbohydrates that enter the body per day.
• Breakfast at the PP is a prerequisite when preparing a diet. The recipe options are varied and allow you to choose dishes to suit your taste habits.
• Fractional and interval eating - it is recommended to create a menu based on five meals a day. If possible, the time intervals between meals should be the same. This menu includes 3 main meals and 2 snacks.
• In the absence of food bans, it is recommended to limit the consumption of flour cakes, hamburgers and sweet soda.
• When creating a menu, you should focus on fresh fruits and vegetables. When using heat treatment, frying should be avoided.
• In addition to the balance of BJU, you need to drink a certain amount of water. It is believed that for an adult, the average volume of fluid per day should be at least 2 liters.
• To create a rational and balanced menu, you need to schedule meal options for the week in advance. This will allow you to purchase the required amount of fresh products. This is convenient when taking the first steps in PP; over time, such nutrition will become a habit and will not require additional effort.

What should you eat?

Want to keep your stomach light after breakfast? Elena Chedia advises eating mostly carbohydrates. If you know that you won’t be able to eat for a long time after breakfast, the ideal option is protein dishes with a vegetable side dish
in a 1:3 ratio. A side dish is required because fiber ensures intestinal function. In addition, the side dish itself is large in volume, it fills the stomach and promotes a feeling of fullness. It is better to eat meat boiled or steamed - it is easier to digest. Such breakfasts are convenient because you can finish the food that is left over from dinner or lunch.

The benefits of breakfast

People often talk about the impossibility of eating in the morning. Nutritionists believe that there are no biological indications for such behavior; it is a lack of eating habits.

Therefore, it is recommended to accustom children to breakfast from an early age, making their absence impossible.

Why do you need breakfast:

• During sleep, the digestive system works intensively, which needs a new impetus to work in the morning.
• It is necessary to restore the energy consumption that the body spent on sleep.
• In addition to activating the gastrointestinal tract, it is necessary to launch the endocrine system, which regulates metabolic processes in the body.
• Breakfast is considered a good prevention of cardiovascular diseases, as it allows vitamins and microelements to be evenly introduced into the blood.
• In the morning (after a night's hunger), the body more easily absorbs vitamins and microelements.
• If you make breakfast a habit, it will prevent you from overeating during the day, since it will eliminate the appearance of morning hunger.

What should breakfast be like with proper nutrition?

Formation of diet is necessary for human health. It is important to properly organize every meal, especially breakfast. It plays an important role in the metabolic process and acts as an alarm clock for the body. Therefore, it is necessary to select products for it with special care.

Many people mistakenly believe that skipping breakfast helps you lose weight. This is actually a myth. If you skip this meal, your body does not receive the required amount of energy. Even if you don’t want to eat, you can’t skip it in the morning. With the first meal of food, metabolism begins its active activity in the body, which necessarily needs replenishment.

Having breakfast affects our well-being and mood. If you decide to skip breakfast in the morning, then after 1-2 hours you may feel weak, irritable and nervous. This condition will be caused by reduced glucose levels in the body, which provokes an excessive feeling of hunger. As a result, a person consumes more food than required.

A recipe for simple and delicious apple fritters for breakfast. Number of calories and nutritional supplements

PP breakfasts (options and recipes from fresh ingredients will be discussed later in the article) are tasty and quick to prepare dishes. An affordable fruit that is often included in PP dishes is the apple.

BJU balance and calorie content per 100 g for apple pancakes:

Fresh apples of any variety are suitable for making pancakes. Before starting work, it is necessary to remove damage and peel from the surface.

What ingredients will be needed?

Wheat flour can be replaced with potato or corn starch. The calculation of BZHU was carried out for premium wheat flour.

Required ingredients:

• fresh apples – 3-4 pcs.;
• wheat flour or potato starch - 2 tbsp;
• chicken egg – 1 pc.;
• sugar – 1 tbsp;
• vegetable oil – 4 tbsp;
• lemon juice about 1 tbsp.

Step-by-step cooking process

For cooking, it is better to use a deep frying pan with a non-stick coating:

1. To prepare the dish, apples require pre-processing: they must be washed, peeled and cored with seeds cut out.
2. The apples need to be grated on a coarse grater and pour lemon juice on top (this will preserve the natural color of the apple mass).
3. In a deep container you need to beat the egg with sugar. To do this, you can use a fork, whisk or mixer.
4. Pour the egg mixture into the apples and stir until smooth.
5. Pour vegetable oil into the frying pan and after heating it, spoon out the apple mixture and after 3-4 minutes. turn over to the other side. The pancakes must be fried on both sides until golden brown.

One of the PP breakfast options is apple pancakes.
It is recommended to place the finished pancakes in a bowl and tightly close with a silicone or metal lid (you can wrap the dishes in a plastic bag) and leave for 30 minutes. They will become softer than immediately after frying.

What can I add?

In addition to apples, you can add raisins to the pancakes. Adding this component will change the balance of BJU, but will add potassium and vitamins. To ensure that the raisins do not differ in texture from soft pancakes, they should be steamed in boiling water for 5-7 minutes. before adding to the dough.

PP breakfasts (options and recipes for apple pancakes do not require additional effort in preparation) can be enriched with neutral-tasting vegetables - raw pumpkin or zucchini. Their presence will not change the taste of the dish, but will add an additional set of microelements to it.

You can add nuts to the basic, classic recipe. It is better to grind them in a blender before adding them to the dough.

Rules for serving dishes, decoration

Apple pancakes can be served with milk or fruit sauces (cook them before serving using starch). In winter, you can add raspberry or blackcurrant jam to the pancakes. Pancakes go well with a glass of milk or yogurt.

Healthy Breakfast Recipes

For cooking, recipes use a wide variety of products, but only those that have value for the body. You don’t have to cook the same breakfast every day: add variety to the menu, experiment, and add recipes as you see fit. Remember that a hearty, balanced breakfast is the key to a good mood and fruitful work for almost the whole day.

Cottage cheese casserole with pumpkin

This very tasty and filling casserole can be made for breakfast for all family members. Even children will eat it with great pleasure, because it has a sweet and delicate taste. The dish is very healthy and has no calories at all.

Nutritional value: proteins – 9.8 g, fats – 7.5 g, carbohydrates – 19.1 g, calorie content – ​​180.6 kcal.

Compound:

• 200 g cottage cheese 5%;
• 2 tbsp. oatmeal;
• egg - 1 pc.;
• 130-150 g pumpkin;
• 2 tbsp. granulated sugar;
• 1.5-2 tbsp. semolina;
• 40-50 g coconut flakes;
• orange zest.

How to cook:

Break the egg into a deep cup, stir it with a fork or a whisk until foam forms. Pour the oatmeal into a cup with the egg and leave to swell for 10-15 minutes. You can pour hot milk over the oatmeal to make it brew faster.

Grind the cottage cheese through a sieve twice, then the dough will be more homogeneous. Sprinkle sugar into the cottage cheese and mix them well.

Remove the skin from the pumpkin and cut the pulp into small pieces. In a blender, grind the pulp to a puree. Add the pumpkin mixture with oatmeal to the grated cottage cheese in a bowl and stir.

Pour the shavings into a cup and add semolina. If desired, zest the orange and add to the batter. Grease the molds with butter and fill with curd mixture almost to the very top.

You can bake in a general form, then just cut the casserole into portions. The dish should be baked at 180 degrees for 20 minutes. Serve the casserole for morning tea with jam or top it with honey.

Bon appetit!

Advice!

In addition to pumpkin, you can add pieces of cherries, apples, and pears to the casserole.

Chocolate oatmeal for breakfast

Oatmeal is the most popular option for a morning meal. I will help make it more tasty and unusual, so I suggest adding a little cocoa and vanilla. If desired, add fresh fruit to the prepared porridge, it will be even tastier.

Nutritional value: proteins – 4.8 g, fats – 3.3 g, carbohydrates – 13.4 g, calorie content – ​​98.3 kcal.

Compound:

• oatmeal - 3 tbsp;
• cocoa - 1.5 tbsp;
• vanillin - 1/2 tsp;
• water - 200 ml;
• granulated sugar - tbsp.

How to cook:

Place water in a small saucepan over medium heat. Once it boils, sprinkle in the oatmeal, then stir well. Reduce heat and cook the porridge for 5-7 minutes until it begins to thicken.

Add cocoa to the porridge, and then sugar and vanilla. Stir the contents of the pan again, turn off the heat and cover with a lid. The dish needs to sit for a few minutes.

Before serving, sprinkle the porridge with coconut flakes or add a couple of pieces of dark chocolate. Your breakfast is ready.

Baked apples with cottage cheese

Do you like original dishes? Then you will probably like apples stuffed with curd filling. When preparing, use sweet and sour varieties so that the dessert is not too high in calories and unsweetening.

Nutritional value: proteins – 1.8 g, fats – 0.5 g, carbohydrates – 14.7 g, calorie content – ​​71.9 kcal.

Compound:

• 100 g fresh cottage cheese;
• 5 medium sized apples;
• 1-2 tbsp. Sahara;
• a handful of raisins.

How to cook:

Place the cottage cheese in a deep cup, break up the lumps with a fork, and sprinkle with sugar. Grind the ingredients until the mass becomes homogeneous. If the cottage cheese is too dry, add an egg or a tablespoon of sour cream to it.

Rinse the raisins and add hot water. Leave for 10 minutes. Then remove the raisins from the water, dry them on a towel, and then stir them into the curd mass.

Wash the apples and cut out only the core. Fill the center with the filling tightly. Pour a little water into the mold, about 1-1.5 cm, place the apples in it. Preheat the oven to 180 degrees, bake the fruit for about 20 minutes until the skin is soft.

You can eat the stuffed apples as soon as they have cooled down a little. Even cold fruits have incredible flavor, so there's no need to heat them up.

On a note!

To ensure that sugar mixes well with other products, use powdered sugar. It can be obtained by grinding sugar in a blender.

Curd pancakes

If you are worried about your figure and are looking after your health, then the best dish for your breakfast will be pancakes made from corn starch with the addition of cottage cheese. The pancakes are filling, although their calorie content is low. Eat to your health and don’t worry about the delicacy getting deposited on your sides.

Nutritional value: proteins – 7.4 g, fats – 4.5 g, carbohydrates – 19.1 g, calorie content – ​​143.9 kcal.

Compound:

• 1/2 cup milk;
• a pair of eggs;
• tbsp cottage cheese;
• 2 tbsp. corn starch;
• 30 ml hot water;
• a pinch of soda and salt;
• sugar to taste.

How to cook:

Pour milk at room temperature into a bowl, break the eggs into it and beat until smooth. Mix cottage cheese with starch and soda with salt. Instead of sugar, add a sweetener or sprinkle a little powdered sugar.

At the last stage, pour hot water into the dough and quickly stir the mass. The dough should stand at room temperature for 10-15 minutes, after which you can start baking.

Take a frying pan with a non-stick coating; there is no need to grease it with oil. When the surface is hot, pour a little dough into the middle with a ladle and smooth it out. After a couple of minutes, turn the pancake over so that it is thoroughly fried. Place the pancakes on a flat plate.

Serve the treat hot, decorate the pancakes with cottage cheese and fresh berries. Bon appetit!

You can also prepare manna with kefir and pear for breakfast.

Granola

For lovers of everything new and unusual, I suggest making a mixture of oatmeal and dried fruits with nuts. With such a dessert, a great start to the day will be guaranteed, and the charge of energy will last almost the whole day. Preparing granola is easy; in just 10 minutes you get a delicious breakfast treat.

Nutritional value: proteins – 6.8 g, fats – 13.6 g, carbohydrates – 41.4 g, calorie content – ​​310.0 kcal.

Compound:

• 400 g oatmeal;
• 80 g walnuts;
• 80 g peanuts;
• 100 g raisins;
• 100 g dried apricots;
• orange - 1 pc.;
• tsp cinnamon;
• 4-5 tbsp. honey;
• 3 tbsp. vegetable oil;
• a pinch of salt.

How to cook:

Wash dried apricots with raisins under hot water, dry and cut into small pieces. Place walnuts and peanuts in a bag and crush with a masher. You can run a rolling pin over the bag, the nuts should be crushed.

Squeeze the juice from the orange into a bowl. If you have a blender or juicer, then use them to speed up the process. Pour ground cinnamon with vegetable oil, slightly warmed honey and a little salt into orange juice. Heat the mixture slightly in a water bath or in the microwave.

Pour oatmeal into another bowl, add nuts and add orange juice. Mix all ingredients to form a thick mixture. Transfer the mixture to a baking dish and place in the oven. You need to bake at 180 degrees for at least 20 minutes. 5 minutes before the end of cooking, add raisins and dried apricots to the granola.

To saturate the taste, granola needs to stand under a closed lid for about half an hour, then place the dish on plates and have a healthy breakfast.

Advice!

Buy only good quality dried fruits. If they are too hard, keep them in boiling water longer, about an hour.

Curd and berry pudding

People with a sweet tooth will definitely appreciate the recipe for a low-calorie dessert based on low-fat yogurt and fresh berries. Take whatever berries you like best, because they are all healthy. Try not to add sugar; in extreme cases, you can sweeten the pudding a little with honey.

Nutritional value: proteins – 4.3 g, fats – 2.1 g, carbohydrates – 20.7 g, calorie content – ​​116.9 kcal.

Compound:

• 3 tbsp. oatmeal;
• 200 g natural yogurt;
• a pinch of cinnamon, vanilla;
• tbsp honey;
• a handful of berries.

How to cook:

Remove the yogurt from the refrigerator in advance to keep it warm. Pour the flakes into a cup, add yogurt and leave to swell for a couple of hours, or better yet, put the cup in a cool place overnight. Add berries and a little honey in the morning for sweetness, sprinkle with spices. Then stir the pudding well. Before serving, sprinkle the dessert with coconut flakes for beauty.

Cheesecakes in the oven

Cheese pancakes are a favorite breakfast option in many families. Unlike traditional cooking, I recommend baking them in the oven so that the dish turns out not only tasty, but also healthy. Try making cheesecakes according to my recipe, and you will stop frying them, because the result is simply delicious.

Nutritional value: proteins - 11.7 g, fats - 2.6 g, carbohydrates - 10.7 g, calorie content - 115.4 kcal.

Compound:

• low-fat cottage cheese - 300 g;
• egg - 2 pcs.;
• semolina -3 tbsp;
• 5 fresh apricots;
• vanilla - a pinch;
• sugar - tbsp.

How to cook:

In a bowl, mash the cottage cheese with sugar and break the egg. Stir the mixture well and add semolina. Stir the mixture until smooth. Remove the pit from the apricots, cut into small pieces, and then mix with the cottage cheese.

Line a baking sheet with parchment. Roll the mixture into balls and flatten slightly. Place the circles on parchment. Place the baking sheet in a preheated oven at 180 degrees and bake the cheesecakes for 15-20 minutes.

Serve cheesecakes for breakfast with jam and honey. Bon appetit!

On a note!

You can make the same cheesecakes with pieces of strawberries, peaches or apples.

Dried fruit bars

If you really like sweets, replace them with healthy sweets prepared with your own hands. The bars are suitable for a nutritious breakfast, and they are also convenient to take with you to work or give to your child at school. Start preparing the treat in the evening so that you can try the bars by morning.

Nutritional value: proteins – 7.5 g, fats – 10.8 g, carbohydrates – 61.8 g, calorie content – ​​360.8 kcal.

Compound:

• oatmeal - a glass;
• oat flour - 50 g;
• prunes, dried apricots, raisins - 80 g;
• dark chocolate - 30 g;
• milk - 50 ml;
• honey tbsp;
• olive oil - tbsp;
• ground cinnamon - 1/3 tsp.

How to cook:

Heat the milk a little, add olive oil and mix with flour and cereal. Leave the mixture for 20 minutes, then add dried fruits to it.

Grate the dark chocolate on a fine grater and add it to liquid honey. Add cinnamon and pour into a bowl of cereal. Stir the mixture with a spoon, it should be thick.

Line a baking sheet with parchment paper, then form the mixture into bars. You can shape the candy however you like. Bake sweets at 190 degrees for about 15 minutes.

When the bars are ready, remove them from the parchment and leave to cool at room temperature; you can put them in the refrigerator overnight, then they will harden better.

Fried egg with vegetables

Surely everyone loves scrambled eggs in the morning. Let's complement the usual breakfast option with healthy vegetables, such as tomatoes and bell peppers. The fried egg looks very appetizing, you just want to try a piece.

Nutritional value: proteins – 6.4 g, fats – 4.9 g, carbohydrates – 2.9 g, calorie content – ​​83.6 kcal.

Compound:

• 4 eggs;
• bell pepper - 1 pc.;
• a bunch of fresh herbs;
• spices and salt;
• tomato - 1 pc.

How to cook:

To cook scrambled eggs, use a non-stick frying pan to avoid adding oil when frying. Put the frying pan on heat, and at this time remove the seeds from the pepper and cut it into rings 2-2.5 cm thick.

Place the rings on a hot frying pan, fry on each side for 1-2 minutes. Cut the tomato into rounds and insert each round inside the pepper. Fry a little, now break one egg inside the pepper, directly onto the tomato.

Pepper with fried eggs and add a little salt. Finely chop the greens, sprinkle on the eggs and cover the pan with a lid for 2-3 minutes. The scrambled eggs are ready.

Gently pry off each pepper with a wooden spatula and place on a flat plate. Rye bread with curd cheese goes very well with fried eggs. Enjoy your breakfast!

On a note!

If possible, use bell pepper rings of different colors, then your breakfast will not only be tasty, but also colorful.

Chicken breast salad

BJU balance and calorie content per 100 g for salad with chicken breast:

List of ingredients

To prepare the salad, you can use any white lean meat.

Required ingredients:

• chicken fillet – 30 g;
• eggs – 4 pcs.;
• hard cheese – 80 g;
• onion – 1 pc.;
• mayonnaise or heavy cream - 4 tbsp;
• vegetable oil – 4 tbsp. l.;
• starch - 1 tbsp;
• salt to taste.

You can add your favorite herbs to the recipe and replace mayonnaise with thick yogurt.

Step-by-step cooking process

Onions require preliminary pickling. To do this, you need to peel it and cut it into cubes, pour boiling water in a deep container.

Cooking steps:

1. For 100 ml of boiling water you need to add 1 tsp. sugar and 2 tbsp. vinegar. Cover the dish with the onions on top with a saucer and leave for 15 minutes. After the expiration date, drain the water and squeeze out the onion.
2. Chicken fillet must be rinsed with warm water before processing. Then boil the breast in salted water (2 l). about 1.5 hours
3. After cooling, the chicken fillet should be cut into small cubes.
4. Chicken eggs need to be beaten with 1 tbsp. starch and salt. Pour into a heated frying pan and bake a pancake. After it cools, you need to cut it into strips.
5. Hard cheese needs to be grated on a fine grater.
6. In a deep container, combine pancake strips and chicken fillet, add pickled onions, season with mayonnaise.

   

7. Before serving, place the mixture in a salad bowl and sprinkle grated cheese on top.

Envelopes with meat and mushrooms from lavash

You can get a hearty breakfast without additional dishes by preparing lavash envelopes with meat filling.

BJU balance and calorie content per 100 g for envelopes:

List of ingredients

To prepare the dish, you can use any minced meat. When calculating the BJU, minced lean pork was taken into account.

Required ingredients:

• minced meat from any type of meat – 400 g;
• raw or canned champignons – 300 g;
• onion – 1 pc.;
• sour cream – 3 tbsp;
• lavash – 3 pcs.;
• egg – 1 pc.;
• vegetable oil – 50 ml;
• salt and spices to taste.

Step-by-step cooking process

For cooking, you can use pickled mushrooms, which include onions, which will avoid the process of frying the food.

Cooking steps:

1. For the salad, you need to fry the mushrooms and onions in vegetable oil. To do this, cut the onion into cubes and chop the mushrooms into any shape.
2. You need to fry the raw minced meat in another frying pan with vegetable oil. When frying, you need to mix the lumps of minced meat, breaking them into small pieces with a spatula.
3. While the products are fried, you need to add salt and spices (herbs, black pepper or paprika) to the sour cream. The mixture must be beaten with a mixer.
4. The mushrooms need to be transferred to a frying pan with minced meat, poured over the sauce and simmered for 15 minutes.
5. Beat the egg in a separate container with a fork until fluffy.
6. The finished pita bread must be cut into squares (the side of the square is 10 cm).
7. Brush the lavash pieces with the beaten egg mixture and place the filling in the center of the square. Wrap it in the form of an envelope or tube.
8. The formed square must be fried in vegetable oil on both sides.

When frying, do not let it reach a dark crust, since both the filling and the pita bread are already ready. Just lightly fry until golden brown.

Cheese pancakes

©doctor_zubareva

Ingredients:

• rice flour (corn) – 120 g
• whole grain wheat flour – 40 g
• egg – 1 pc.
• milk – 250 g
• baking powder - 1 tsp. l.
• low-fat hard cheese (17%) – 130 g
• olive oil – 1 tbsp. l.

How to cook?

1. Mix dry ingredients: rice flour, wheat flour and baking powder.
2. Beat the egg with milk and olive oil.
3. Mix the resulting mixtures: flour, baking powder + egg, milk, olive oil.
4. Grind the hard cheese on a fine grater and add to the previously obtained mixture.
5. Cook the pancakes in a preheated non-stick frying pan (or a regular frying pan if you don't have one).

Japanese omelette with cheese

Balance of BZHU and calorie content per 100 g for omelet with cheese:

List of ingredients

PP breakfasts, options and recipes which, in addition to being low in calories, should be easy to prepare and prepare quickly.

Required ingredients:

• chicken eggs – 3 pcs.;
• hard cheese - 80 g;
• fresh herbs - parsley, dill. arugula;
• salt;
• vegetable oil for frying.

Step-by-step cooking process

During cooking, keep in mind that you will need to work with hot foods:

1. The eggs must be beaten with a mixer into a fluffy foam along with salt.
2. Hard cheese needs to be chopped on a fine grater.
3. Pour a thin layer of egg mixture into a frying pan heated with vegetable oil and fry on one side.
4. The hot egg pancake must be rolled into a roll and sprinkled with some grated cheese.
5. After frying the next pancake, you need to sprinkle it with herbs and cheese and wrap the first roll in it.
6. It is necessary to continue the procedure until the egg mixture is finished, sprinkling the layers with cheese and herbs. The result should be a multi-layered roll with cheese and herbs filling between the layers.

Omelet roll with tuna and vegetables

Ingredients:

• 2 eggs
• 60 g tuna in its own juice
• tomato
• green onions
• 3 g vegetable oil
• salt
• 30 g cheese

First thing is an omelette: beat 2 eggs with salt and fry in a frying pan greased with vegetable oil. Place chopped tomato, green onion and canned tuna inside. Roll up the roll, put a thin slice of cheese on top and microwave for a minute at maximum power. Of course, you can put anything inside the roll - any vegetables, cooked chicken breast or other meat, fish, cottage cheese with herbs - in general, the variations are limited only by your own imagination.

One serving contains: 340 kcal | 31.6 g protein | 22.3 g fat | 1.7 g carbohydrates

Avocado sandwiches for breakfast

BJU balance and calorie content per 100 g for a sandwich with avocado:

List of ingredients

To prepare the dish, it is recommended to choose milk with 1-1.5% fat content.

Required ingredients:

• milk – 50 ml;
• egg – 1 pc.;
• wheat flour or starch – 2 tbsp;
• vegetable oil – 30 ml;
• large avocado fruit – 1 pc.;
• baguette or loaf, cut into thin slices;
• low-fat cottage cheese – 200 g;
• sugar – 1-2 tbsp. l.;
• salt, cinnamon to taste.

Step-by-step cooking process

To prepare the dish you will need a blender and a non-stick frying pan:

1. In a deep and wide container, beat eggs, milk and vegetable oil (2 tbsp), adding flour or starch. Add cinnamon and salt to the liquid.
2. Place slices of bread in a frying pan heated with vegetable oil, after dipping them in the egg mixture.
3. Fry over medium heat on both sides until a light crust appears.
4. In a blender bowl, you need to beat the cottage cheese and avocado pulp, after removing the pit.
5. The curd mixture must be sweetened to taste.
6. Before serving, spread the curd mixture onto the finished warm toast.

These sandwiches have a subtle flavor due to the difference between the salty cinnamon base and the sweet cheese mixture. You can serve them with milk or fruit sauce based on starch.

Egg in avocado

©KitchenMag

Ingredients:

• avocado – 1 pc.
• small chicken egg – 2 pcs.
• salt, pepper to taste
• greens of your choice (dill, parsley, basil)

How to cook?

1. Wash the avocado and divide into two parts. Remove the pit and pulp from each half.
2. Break one raw egg into each avocado half. Salt and pepper the dish to taste.
3. Place the avocado in the oven and bake for 15 minutes at 180 degrees.
4. Before eating, garnish your breakfast with finely chopped herbs of your choice.

Mini omelettes in molds in the oven

Balance of BZHU and calorie content per 100 g for mini-omelettes:

List of ingredients

PP breakfasts, the options and recipes of which are described in the article, are useful due to their balanced composition.

Required ingredients:

• chicken eggs – 4-5 pcs.;
• starch - 2 tbsp. l.;
• milk or cold water – 4 tbsp;
• salt to taste.

Step-by-step cooking process

To prepare this simple dish you will need additional equipment - silicone molds. They come in several types: single or formed in several pieces. They come in the form of a regular circle, square, star or heart. Often sold in sets.

Cooking steps:

1. You need to separate the yolk from the white in chicken eggs.
2. The white should be beaten with salt into a dense, stable mass in which peaks stand.
3. In a deep container, beat the yolks with a mixer with the addition of salt and milk.
4. Gradually add starch into the mixture, constantly stirring the liquid with a fork.
5. Place the molds on a greased baking sheet and pour the egg mixture into the mold using a tablespoon. Requires baking in the oven for about 15 minutes.

Ready omelettes should be allowed to cool in air and removed from the mold. When serving, add various sauces; you can sprinkle herbs or sesame seeds on top.

Omelette "Pular"

©pp_yulia56

Ingredients:

• egg – 3 pcs.
• milk – 3 tbsp. l.
• salt
• dill/parsley

How to cook?

1. Separate the whites from the yolks.
2. Beat three egg whites with a whisk until soft peaks form.
3. Pour three egg yolks into a hot frying pan, after mixing them with three tablespoons of milk and salt to taste.
4. When the yolks “set”, pour the whites onto them, smoothing them with a spatula. Cook the dish over low heat for 3 minutes until fully cooked.

Take note: you can check the readiness of the proteins with your finger; they should not be “sticky”.

1. Fold the omelette into a widow, garnishing it with dill or parsley, and enjoy a delicious breakfast!

Royal cheesecake

Balance of BZHU and calorie content per 100 g of royal cheesecake:

List of ingredients

It is recommended to choose cottage cheese with 0-1% fat content.

Required ingredients:

• cottage cheese – 0.5 kg;
• sugar – 1 tbsp;
• chicken eggs – 4 pcs.;
• butter – 250 g;
• flour – 300 g.

Step-by-step cooking process

To prepare a homogeneous curd mass, you can use a blender or fork:

1. In a deep container, grind the cottage cheese, eggs and sugar.
2. Cold butter needs to be grated on a coarse grater. The butter must be mixed with flour until it forms a homogeneous crumb. This is done with your hands, rubbing the mixture between your fingers.
3. Place half of the crumb mixture into a springform or silicone mold. Before laying out, it is necessary to grease the bottom and side surfaces with butter (this is not necessary for silicone molds).
4. Place the filling on a layer of flour crumbs and sprinkle the remaining crumbs on top.
5. Preheat the oven to 200°C and bake the cheesecake for 30 minutes.

After baking, the cheesecake should cool in the mold, then it can be removed.

Lazy dumplings with kiwi

Balance of BJU and calorie content per 100 g of lazy dumplings:

The calculation of BJU was carried out for low-fat cottage cheese.

List of ingredients

Required ingredients:

• cottage cheese – 400 g;
• wheat flour – 50 g;
• sugar - 2 tbsp;
• vanillin - 5 g;
• salt – 1 tsp;
• kiwi – 4 pcs.

Step-by-step cooking process

The peculiarity of this dish is that it produces a dense, tight dough that will not boil when boiling in liquid.

Cooking steps:

1. It is necessary to knead the dough from flour, sugar, cottage cheese. If desired, you can add vanillin to it.
2. Knead the dough on a work surface until smooth. Form into a roll and divide into portions.
3. Kiwi fruits must be peeled and cut into small cubes.
4. Make a flat cake from the curd dough, place fresh kiwi in the center and pinch to form a ball.
5. Ready-made dumplings from curd dough should be cooked in salted boiling water for 15 minutes.

Dumplings are served with cream sauce, fresh yogurt or sour cream.

Corn porridge with pumpkin

BJU balance and calorie content per 100 g of porridge with pumpkin:

The weight of the pumpkin is indicated without peel and seeds, after preliminary cleaning.

List of ingredients

Required ingredients:

• peeled pumpkin - 500 g;
• milk – 2 tbsp;
• water – 1 tbsp;
• corn grits – 200 g;
• butter – 60 g;
• sugar – 1 tbsp;
• salt – 0.5 tsp.

Step-by-step cooking process

Raw pumpkin can be cooked until cooked either by stewing or baking in the oven:

1. Cooking begins with preparing fresh pumpkin. You need to peel the vegetable and remove the inner pulp and seeds.
2. Place pumpkin pieces in a thick-bottomed container and fill them with milk and water according to the recipe.
3. Over high heat, bring the liquid with the pumpkin to a boil, then reduce the heat and simmer for 20-40 minutes. (depending on the pumpkin variety). The vegetable pieces should become soft.
4. Before cooking, you need to rinse the corn grits 7-8 times under running water.
5. After cooking, the pumpkin needs to be pureed.
6. Return the pumpkin puree to the heat and add the washed cereal. A prerequisite is to constantly stir the porridge during the cooking process. Under its own weight, corn grits settle to the bottom of the container and can burn.
7. The cooking process will take about 30 minutes. In 20 minutes. add sugar and salt to the bowl.

   

8. After the cooking time has expired, cover the bowl with porridge tightly with a lid and leave until it cools completely.

Delicate cottage cheese casserole

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

Ingredients:

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

For topping:

• 60 g black currants
• 15 g honey

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

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

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

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

Casserole with tomatoes and olives for breakfast

Balance of BJU and calorie content per 100 g of casserole:

List of ingredients

For this recipe, it is better to choose thin noodles or spaghetti. Required ingredients:

• noodles – 300 g;
• tomatoes – 300 g;
• olives or black olives – 125 g;
• minced pork or chicken – 300 g;
• spices – oregano, Italian herbs;
• eggs – 3 pcs.;
• cream 10% – 200 ml;
• hard cheese – 120 g;
• breadcrumbs - 1 tbsp;
• salt to taste.

Step-by-step cooking process

The fresh tomatoes for this recipe can be prepared ahead of time.

Cooking steps:

1. You need to take 2 liters of water, add salt and cook the noodles. While boiling, pour 1 tbsp into the bowl. vegetable oil.
2. Before cooking, you need to remove the peel from fresh tomatoes. To do this, you need to pour boiling water over them and, cutting crosswise, remove the skin from the fruit.
3. Drain the brine from the olives and cut the fruit into slices.
4. You need to drain the liquid from the boiled noodles.
5. Place a layer of noodles in a baking dish and place a layer of minced meat on top.
6. Place a layer of tomatoes and olives on top of the minced meat, sprinkle with the selected spices.
7. You need to prepare a filling from eggs, cream and chopped hard cheese. Beat the mixture with a whisk or mixer.
8. Pour the egg-curd mixture into the casserole container on top and place in a preheated oven (200°C). The top of the casserole can be sprinkled with breadcrumbs.
9. The baking process will take about 30 minutes.

Before serving, the casserole can be sprinkled with herbs.

Fruit and oat smoothie

Balance of BJU and calorie content per 100 g of casserole:

List of ingredients

Required ingredients:

• apple - 1 pc.;
• almond crumbs – 1 tsp;
• oatmeal – 0.5 tbsp.;
• water – 0.5 tbsp.;
• milk - 0.5 tbsp;
• natural yogurt – 3 tbsp;
• cinnamon – 1 tsp;
• honey – 1 tsp;
• ice to taste.

If desired, add orange or lemon juice (2 hours) to the glass of smoothie.

Step-by-step cooking process

If you use ice to serve a dish, it must be prepared in advance:

1. Oatmeal should be filled with water and boiled for 20 minutes.
2. Apples need to be peeled and cut into cubes.
3. Place honey, yogurt, milk and apples in the bowl of a blender or food processor. Turn on the blender until blended until smooth.
4. Add prepared oatmeal to a homogeneous mass in the blender bowl.

After packaging the smoothie into glasses, you can sprinkle the cocktail with almond crumbs and cinnamon on top. If desired, decorate with a leaf of fresh mint or lemon balm.

Oatmeal with honey and apple

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

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

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

Rules for creating a menu for PP

How to create a menu for PP:

• Breakfast dishes should contain the highest amount of carbohydrates;
• every meal should contain fiber - vegetables, fruits, bran;
• calculate the BJU of the entire diet for the day before preparing dishes;
• when drawing up a menu, you need to take into account possible loads during the day (calorie consumption), they must exceed the amount of energy received;
• standards recommended by nutritionists for the day: proteins – 75 g, fats – 60 g, carbohydrates – 250 g;
• the presence of clean drinking water in the diet should correspond to 2 liters;
• exclude ready-made products - fast food, mayonnaise, ketchup.

What products do nutritionists recommend making a menu from:

• all grains - they can be cooked in the form of porridges, steamed overnight, included in cottage cheese and vegetable casseroles;
• fresh vegetables - both raw and cooked provide the body with fiber;
• beans are an alternative to white meat in terms of vegetable protein content;
• nuts are an essential source of polyunsaturated fatty acids;
• fermented milk products (yogurt, kefir, fermented baked milk with no more than 1% fat content) – add calcium to the body and stimulate intestinal motility, maintaining the balance of gastrointestinal microflora;
• fish is a source of protein and omega-3 acids;
• fruits and berries are a source of vitamins and microelements;
• white meat (chicken, turkey, rabbit) is an essential source of protein and amino acids and stimulates intestinal function.

It is recommended to use vegetable and fruit smoothies, herbal infusion recipes, green tea and chicory as a liquid during breakfast in the PP system.

Menu for every day

In order not to rack your brains and think about what to cook so healthy for your morning meal, I bring to your attention a ready-made menu for every day of the week. Choose your favorite breakfast option and start cooking. If you have children in your family, this should be taken into account. Unlike the diet of adults, children need a higher content of protein and carbohydrates, since the body is still in the stage of growth and development. Add any nuts (hazelnuts, cashews, pine, walnuts) to your child's food, as they are an excellent source of protein.

The morning menu of an adult must necessarily include fats and proteins, since without them the normal functioning of the cardiovascular, musculoskeletal and digestive systems is impossible. Add oil of natural origin to the porridge: flaxseed, sesame, olive. Table 1 shows the weekly breakfast menu.

You can prepare a portion for breakfast with a reserve for the next day, this will save time. In any case, try to follow a routine and eat at approximately the same time, this will improve the digestive process and normalize stool.