Proper nutrition - a healthy breakfast for every day

Overeating, eating unhealthy foods, skipping the morning meal - all this leads to a deterioration in the body's condition, and often weight gain. To avoid facing one of these problems, you need to balance one of the most important meals - breakfast.

Many people mistakenly think that proper nutrition is a complex and rather lengthy process, for which there is absolutely no time in the morning. It’s much easier and faster to make a sandwich and get to work sooner. In fact, preparing healthy food does not take much time. The main thing in this process is the correct selection of suitable products.

Today we will tell you what diet is healthy, what foods should be consumed in the morning and what not, and we will share healthy breakfast recipes with proper nutrition, which are also effective for weight loss.

What is better to eat for breakfast with proper nutrition?

It is naive to believe that absolutely any breakfast is correct and healthy. Very often, those losing weight try to eat as many harmful and forbidden foods as possible at the first meal, so that later during the day they can adhere to dietary nutrition. If this is just cheating and you rarely resort to such nutrition, then this is quite acceptable. You can eat fast food, sweets, and baked goods for breakfast, and then strictly control the next meals. But it is absolutely impossible to do this on an ongoing basis. PP breakfast is a balanced and properly selected meal that should provide you with the necessary energy and start your metabolism. To make this meal correct and healthy, you should adhere to the following principles:

• try to avoid fast carbohydrates. The main purpose of breakfast is to give the body the necessary boost of energy. Fast carbohydrates provide only fleeting satiety. So, if you had cake for breakfast, then be sure that after 1 hour you will feel hungry again. To avoid this, it is better to give up fast carbohydrates, which are found in sweets and baked goods.
• give up fatty foods. A hearty breakfast by no means means a fatty breakfast. After eating such food, it will be very difficult for your body to digest the food, and you will feel not only heaviness in your stomach, but also fatigue. In addition, you will definitely feel sleepy, which is not at all the best start to the day.

What to eat for breakfast with proper nutrition to lose weight? This list is much longer than you might think. Judge for yourself:

• whole grain products. Flour lovers don’t have to worry, because there’s no need to give up baked goods, toast and sandwiches. The main thing is to include whole grains in your diet, rich in fiber, which will help cleanse your body of waste and toxins. This includes whole grain bread and baked goods based on any whole grain flour (you can always have a whole grain croissant for breakfast). Is it possible to have pasta for breakfast with PP? Yes, if these are products made from durum wheat.
• Porridge. An important component of breakfast for weight loss is porridge. You can safely include buckwheat, oatmeal, wheat, barley, and brown rice in your diet. True, with oatmeal, not everything is as simple as many people think. The thing is that oatmeal, which we most often include in our morning diet, has gone through too much processing and has lost its nutrients and fiber. This is why very often after eating oatmeal, many people begin to feel hungry within an hour. If you are going to include oatmeal in your morning diet, then you should pay attention to oats, rolled oats or wholemeal oatmeal. These foods contain more fiber.
• protein. If you engage in physical activity in the morning, be sure to include protein in your diet. Low-fat cottage cheese, low-fat cheese, milk, kefir, natural yogurt, eggs. As for meat, you can eat beef, chicken, turkey, veal; in general, we give preference to lean meats. The same goes for fish. These products give you a great feeling of satiety and supply your muscles with the necessary amount of protein.
• vegetables. The ideal addition to a protein-packed breakfast is vegetables. It is better to give preference to green vegetables; they contain the fewest calories, but at the same time they are very rich in fiber.
• Fruits and berries. This is a great way to diversify your diet. Add them to ready-made cereals, yoghurts, and decorate your curd desserts with them. A great option is to use fruit to make sandwiches. From fruits, choose those that are rich in fiber - apples, oranges, peaches, apricots.
• Natural sweeteners. If you really want something sweet, then give preference to natural sweeteners. Honey is ideal.

What foods are considered healthy nutrition?

What prevents you from improving your diet?

In addition to eating harmful foods, the processes of losing weight and healing the body are hampered by a large number of factors that can nullify any attempts at proper nutrition. So, in order to comprehensively approach the issue of forming a healthy diet, you should not only eat properly in the morning, but also know the factors that negatively affect the body. These include:

• Eating too much food is overeating.
• Baked goods and sweets as a reward for any success.
• Reluctance to limit fast food intake.
• Irregular meals - skipping lunch or breakfast.
• Meals without a system or schedule (every day at different times).
• Eating large amounts of fatty and fried foods.
• Frequent feasts with an abundance of dishes on the table.
• Eating food not out of necessity, but “for company.”
• Consumption of products with a long shelf life.
• Mainly sedentary lifestyle, lack of physical activity and sports.
• Excessive reduction in food intake.
• Eating foods that are inappropriate for your level of physical activity, age, or gender.
• Excessive consumption of soda, juices and other packaged drinks.
• Neglecting to study the composition of foods consumed.
• The erroneous concept “healthy does not mean tasty.”

All these factors indicate that it is important not only to choose the right foods, but also to psychologically tune in to proper nutrition.

Second breakfast at the checkpoint

To ensure that the first breakfast is not too dense, and also to ensure that you have enough strength and energy to hold out until lunch, you can also have a second breakfast. This meal generally resembles a regular snack, between two main meals. So what can you eat at this meal:

• a glass of natural yogurt
• a few spoons of cottage cheese
• a couple of fruits
• a couple of vegetables
• boiled egg
• handful of dried fruits
• whole grain toast with avocado

PP egg breakfasts

Eggs are an ideal and delicious breakfast. They are very filling and you can cook a lot of different options with them.

PP scrambled eggs for breakfast in a frying pan

For this dish you will need the following ingredients:

• 20 grams of spinach. Wash the leaves, dry them and chop them finely.
• 50 grams of green beans. You can use frozen beans; they wonderfully retain all their beneficial properties.
• 1 tomato. Wash and cut into cubes
• 2 eggs.
• Salt and pepper to taste.

This dish is best prepared in a non-stick frying pan. Place the tomato pieces in the pan and fry them a little, then add the spinach and green beans. Cook over low heat until the vegetables are soft. Then break the eggs, add salt and pepper.

How to switch to proper nutrition

PP breakfast of pita bread and eggs

Another simple and convenient breakfast recipe can be prepared using lavash. This breakfast can be taken with you if you don’t have time to have breakfast at home.

• Armenian lavash
• a little low-fat cottage cheese.
• 3 eggs. We will use only 1 yolk and 3 whites. Whisk everything, salt, pepper and cook in a non-stick frying pan.
• Any greens. Wash and dry.
• Salt and pepper to taste.

Spread a thin layer of curd cheese on a sheet of lavash, put an omelette on top, sprinkle with herbs and roll into a roll.

PP breakfast with boiled eggs

If you are tired of eating just boiled eggs for breakfast, you can try this healthy sandwich. You will need:

• whole grain bread + half an avocado + boiled egg + tomatoes + greens.

In a blender, beat the avocado with the egg, salt and pepper. Spread our healthy pate on a piece of whole grain bread, put tomato slices on top and sprinkle with herbs.

Diet omelette for breakfast in a slow cooker

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.

Cottage cheese recipes for breakfast pp

Cottage cheese dishes for breakfast are good because absolutely all family members can eat them, and some dishes can be prepared for several days, thus saving you from morning hassle.

PP cottage cheese casserole

• 250 grams of cottage cheese. Of course, we choose low-fat cottage cheese, the main thing is that it is not sour.
• 2 tablespoons of kefir. You can take low-fat kefir.
• 2 eggs.
• A handful of raisins and dried apricots. Wash the dried fruits, dry them, and cut them into pieces if necessary.

Mix absolutely all the ingredients in a separate container and place in the oven for 30 minutes. The finished casserole can be topped with natural yogurt or honey.

Curd PP casserole with rice flour

PP cheesecakes

Here is another unusual and simple cottage cheese recipe. You will need:

• 400 grams of low-fat cottage cheese. It is best to use cottage cheese from a briquette, as we need a uniform consistency.
• 5 tablespoons of flour. You can use rice flour, then the cheesecakes will be airy.
• 2 eggs.
• Any sweetener of your choice. You can use stevia or fitparad.
• Vanillin
• Coconut flakes.

Mix all ingredients except coconut flakes in a separate container. We form balls from the resulting curd mass and roll each one in coconut flakes. Place in the oven for 25 minutes, temperature 180 degrees.

Sandwich made from whole grain bread, cottage cheese and apple

©olga.kovtsur

Ingredients:

• whole wheat bread
• cottage cheese/curd mass (“Activia Curd”)
• apple
• flax seeds
• sunflower seeds
• honey

How to cook?

1. Wash the apple and cut it into slices.
2. Spread curd mass (Activia Curd) or cottage cheese on whole grain bread. Place apple slices on top, garnishing the sandwich with flax and sunflower seeds.
3. If you wish, you can top your breakfast with honey.

PP recipes with avocado breakfast

If you want to diversify your morning diet, be sure to add avocado. You can prepare a lot of healthy and tasty recipes with this fruit.

Oatmeal with avocado

An unusual combination, but you will simply fall in love with this dish. You will need:

• 70 grams of whole grain oat flakes. Fill them with hot water and wait until they are completely swollen.
• 1 teaspoon vegetable oil. It is best to use olive oil.
• half a ripe avocado. Cut into thin slices.
• 15 grams of any cheese. You can use Parmesan.
• Salt and pepper.

Add butter, cheese, salt and pepper to the steamed oatmeal, serve with avocado.

Eggs with avocado

To prepare a delicious and healthy breakfast, you only need 10 minutes! Baked avocado in the oven will perfectly lift your spirits and delight you with its unusual taste.

You will need:

• 1 avocado. Cut into two parts and remove the pit. Salt and pepper each half. We do not remove the peel.
• 2 eggs. If breakfast is for one, then you only need 1 egg.
• A slice of ham.
• Greens for decoration.

So, put a slice of ham in half an avocado and break an egg on top. Salt, pepper and bake in the oven for about 10 minutes. Can be served with whole grain bread and herbs.

PP bread in the microwave

The healthiest cereal

PP porridge for breakfast

A consistently excellent breakfast option is porridge. One of the easiest and healthiest options is lazy oatmeal in a jar. There is no need to cook this porridge, which makes your morning even easier. But you will have to prepare such a breakfast in the evening, but it will only take a couple of minutes. You will need these ingredients:

• 1 glass of low-fat kefir or natural yogurt.
• 5-6 tablespoons of whole grain oatmeal.
• 1 banana. Cut into circles.
• half an apple. Cut into cubes.
• Any seeds or nuts.

Take a regular jar or plastic container and lay out the ingredients in layers. Fill each layer with kefir or natural yogurt: oatmeal layer + kefir + banana layer + kefir + oatmeal layer + kefir + apple layer + kefir + seeds. Leave it in the refrigerator overnight. In the morning, you can add a little honey or other natural sweetener to the porridge.

“Yogurt” made from sprouted buckwheat and fruits

©tiana_fialkova

Ingredients:

• sprouted buckwheat – 200 g
• apple – 3 pcs.
• honey – 2 tsp.
• banana – 1 pc. (optional)

How to cook?

1. Beat an apple with sprouted or soaked green buckwheat in a blender, adding a little water, chopped banana (for those with a sweet tooth) and two teaspoons of honey.
2. Pour “yogurt” into a glass and enjoy!

Breakfast at PP - quick recipe options

• fruit salad with natural yogurt and seeds. A simple and quick vitamin salad. Slice the fruit, add yogurt, add any seeds and get a quick breakfast.
• fruit with nut butter and seeds. Slice apples or pears, spread nut butter on top and sprinkle with seeds.
• quick omelette in the microwave. Beat two eggs, add a little milk, pieces of tomatoes and herbs. pour into a deep-bottomed plate and place in the microwave.
• buckwheat with kefir. It won't take you a minute to prepare this dish in the morning. In the evening, pour kefir over the buckwheat and leave it in the refrigerator overnight.
• cottage cheese with fruit in the microwave. Take a pack of cottage cheese (200 grams) and 1 egg, mix everything and add a banana and an apple (cut into cubes). Place in the microwave for 3-4 minutes.

PP recipe for oatmeal pancakes for breakfast

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.

   

   Read also:  Dietary chicken: TOP 10 most interesting recipes
8. After the cooking time has expired, cover the bowl with porridge tightly with a lid and leave until it cools completely.

Options for breakfasts for weight loss

If you're on a strict diet, we offer two fiber-rich breakfast recipes that will help you lose weight faster.

Oatmeal with fiber

You will need:

• 40 grams of whole grain oat flakes.
• 20 grams of any frozen berries.
• 4 grams of fiber.
• 30 grams of kefir. It can be safely replaced with natural yogurt.

Pour hot water over the flakes and berries and leave for 5 minutes. Drain off excess water, add fiber and season with kefir.

Fiber omelette

Another breakfast for weight loss, which we will cook in the microwave.

• 2 eggs.
• 50 grams of low-fat milk.
• 10 grams of fiber.

Mix all ingredients and microwave for 5-6 minutes.

A few rules for a healthy diet

To make it easier for you to adjust your diet, we offer several rules that will help you along the way:

• Learn to distinguish hunger from whims and thirst

When we feel hungry, we always go to the refrigerator and look for something to eat. Let's say you have boiled chicken meat, buckwheat, tomatoes and cucumbers in your refrigerator. If you ate these foods and felt full, then your body was truly hungry and received the nutrients it needed. If you don’t want to eat the food that is in your refrigerator, you would like to enjoy a sweet cake or french fries, then your body is simply capricious. There will be little benefit from eating junk food; after a couple of hours you will want to eat again.

Thirst can also disguise itself as hunger. Sometimes it can be difficult to differentiate between these feelings. Therefore, if you feel slightly hungry, drink a glass of cold water and wait 15-20 minutes. If you don't want to eat anymore, it was just thirst. If you're still hungry, then it's time to eat.

• Try not to drink while eating

Water moves through the gastrointestinal tract much faster than food, and it also “takes” with it gastric juice, which is important for the digestion process. It is preferable to drink a glass of warm water 15-20 minutes before meals or 40 minutes after lunch.

• Don't give in to emotional impulses

When experiencing strong emotions and feelings, do not try to drown them out with food. This method is not useful. Better go in for sports, take a walk or watch your favorite movie. Such activities will bring you a good mood and allow you to take your mind off pressing problems.

• Try not to overeat

Excessive eating has a negative impact on your body. When leaving the table, you should feel light hunger, and not heaviness in your stomach, lethargy and laziness.

• Chew thoroughly

To make things easier on your body, you shouldn't eat your food in two sittings. It is better to chew each piece thoroughly until it becomes mushy. This will allow you not only to get rid of heaviness in your stomach, but also to eat less food - your body will be full faster.

• Don't overeat before bed

The last meal should be no later than three hours before bedtime. Having dinner later, you risk gaining excess weight. Since during sleep the body’s processes slow down, and absorption occurs sluggishly and incompletely.

• Organize your meals

Make a schedule for when you will eat. Your body will get used to eating at certain times, which will help establish proper metabolism and other body processes.

PP toast for breakfast

One of the simplest and most delicious breakfasts for every day is toast. But since we adhere to proper nutrition, our toast will be correct. It is best to make toast from whole grain breads. Here are the best breakfast ideas with toast:

• toast with peanut butter. Spread the toast with paste, place banana slices on top and sprinkle with flax seeds.
• toast with low-fat cottage cheese. Mix low-fat cottage cheese with any berries and natural sweetener in a blender and spread on toast.
• toast with cottage cheese and fruit. Take any low-fat curd cheese, spread it on bread, and place pieces of fruit on top.
• toast with avocado and poached egg. Mash the avocado pulp with a fork, add salt and pepper. Spread on toast and place a poached egg on top.
• toast with red fish. Spread the toast with low-fat cream cheese and place pieces of lightly salted red fish on top.

Homemade Peanut Butter

Oatmeal with fruit

©dianka_food

Ingredients:

• oat groats
• water
• peanut paste
• orange (or other fruit)
• nuts (sesame)

How to cook?

1. Cook oatmeal in water.
2. Add a spoonful of peanut butter and a few finely chopped orange (banana, strawberry) slices.
3. Decorate your tomorrow with nuts or sesame seeds.

Protein pp breakfast

Typically, athletes resort to this breakfast if they have a workout ahead of them in the morning. The simplest and fastest option for breakfast is a protein omelet with various additives. We present the best breakfast ideas with eggs:

• protein omelet with buckwheat. You will need 3 tablespoons of boiled buckwheat and 4 egg whites. Mix everything and place in a non-stick frying pan.
• protein omelet with cottage cheese. You will need 3 proteins, 100 grams of low-fat cottage cheese, a couple of tablespoons of low-fat milk and spices. It is best to blend all ingredients in a blender. It is best to bake this protein breakfast in a slow cooker.
• protein omelet with beans. You will need 4 proteins, a couple of spoons of milk, 100 grams of canned beans, spices. Beat the egg whites with milk and spices and cook in a non-stick frying pan. Place the beans on the finished omelette.

Hearty smoothie with spinach

©Salatshop

Ingredients:

• nut milk from almonds or hazelnuts – 350 ml
• bananas – 2 pcs.
• spinach
• lime juice
• honey - 1 tbsp. l.

How to cook:

1. Combine peeled, chopped bananas, spinach leaves, almond or hazelnut milk, and lime juice in a blender.
2. Pour the smoothie into a glass, adding a tablespoon of honey if desired.

PP breakfast with banana

If you love sweets, then banana breakfasts are what you need. This fruit can easily replace sweets, so it is very convenient to use it when preparing healthy meals.

17 recipes for PP cheesecakes

Banana cheesecakes

For this recipe you only need two ingredients:

• 1 ripe banana. You can mash it with a fork until smooth.
• 150 grams of low-fat cottage cheese.

Mix these two ingredients and place on a baking sheet, previously covered with parchment. You will get several small cheesecakes. Place in the oven, preheated to 180 degrees, and cook for 10 minutes, then turn the cheesecakes over and cook for another 5 minutes.

Rice pancakes

©zdorovaya

Ingredients:

• rice flour – 10 tbsp. l. (without slide)
• kefir – 180-200 ml (with a thick consistency that slightly drips from a spoon)
• egg – 1 pc.
• baking powder – 1 tsp.
• sweetener (honey/ syrup/ sucrose)

How to cook?

1. Mix rice flour, kefir, eggs, baking powder and sweetener in a bowl.
2. Heat a frying pan and fry the pancakes over low heat on both sides until cooked. If your frying pan is not non-stick, do not forget to heat the oil on it so that the pancakes do not burn.
3. Place the finished dish on a plate, garnishing with fruits or nuts as desired.

PP croutons for breakfast

Croutons fried in butter or vegetable oil are a very high-calorie dish and are not compatible with proper nutrition. But you can always try to cook pp croutons on a diet and not disrupt your diet. We offer two excellent breakfast recipes for every day!

PP sandwiches for breakfast

Croutons with cottage cheese

For this tasty and healthy dish you will need the following ingredients:

• 4 slices whole grain bread. You can use bread with added bran.
• 140 grams of cottage cheese. We give preference to low-fat cottage cheese from 0 to 2%.
• 60 ml milk.
• any natural sweetener of your choice.
• egg.

First, add a sweetener to the cottage cheese and stir everything thoroughly. The cottage cheese should be of medium consistency - not dry, but not liquid, otherwise it will spread a lot. Spread two pieces of bread with cottage cheese and cover with the remaining slices. Now carefully dip our pp croutons in milk, and then in the egg mixture and place them in a non-stick frying pan. Cook for about 4 minutes on each side over medium heat. Ready-made croutons can be sprinkled with powdered sugar and decorated with berries.

PP croutons with egg

If you want to make unsweetened pp croutons, then the following recipe is ideal for you:

• 100 grams of bread. We use only whole grain.
• 40 ml of any low-fat milk.
• 1 egg.
• salt and spices to taste.

Mix the egg with milk and salt. Dip pieces of bread into the resulting mixture and place in a non-stick frying pan. Cook for 3 minutes on each side.

Recipe for glazed cheese curds at home

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.

Hearty breakfast

If you need to have a hearty or satisfying breakfast, then you can always prepare the following breakfast options.

Omelette with red fish

For this breakfast you will need:

• 3 eggs.
• 50 grams of lightly salted red fish. It is better to give preference to salmon, it is more nutritious.
• 100 grams of green beans. If you don't have fresh, use frozen.
• 100 grams of mushrooms. You can use champignons.
• 1 teaspoon olive oil.
• Spices to taste.

In a frying pan, fry beans and mushrooms in oil. Then add the salmon, cut into small pieces. At the very end, pour in the beaten eggs. If the fish is too salty, then you don’t need to add salt to the omelet.

PP sandwich with chicken and mozzarella

The ideal option for a hearty breakfast is a healthy sandwich that will leave you feeling full for a long time. You will need these ingredients:

• sandwich bun. Choose a bun made from whole grain flour.
• 70 grams of boiled chicken fillet. If you don't have chicken, you can use turkey.
• 50 grams of mozzarella cheese.
• Tomato. Cut into thin slices.
• Lettuce leaves.

Cut the bun into two parts. On one part we place lettuce leaves, tomato slices, chicken fillet and mozzarella. Cover with the other half.