PP breakfast - 12 simple recipes with calorie content and BJU

Breakfast is the most important meal of the day. And sometimes you just don’t have enough ideas to cook something tasty and healthy at the same time. I have prepared a selection of simple and delicious breakfasts for you. Almost all of these dishes are prepared according to the principle of “cut, mix, and you’re done.” Just for those who don’t have time to cook for a long time.

A varied diet is one of the key points to successful weight loss and healthy lifestyle. There is nothing worse for your psycho-emotional state when, in the process of losing weight, the same food begins to get boring and you no longer want to eat it. For example, many people associate PP with chicken breast and cucumbers, but this is a misconception. Proper nutrition is much tastier and more varied!

You may also be interested in: a selection of PP recipes for dinner.

Apple PP pancakes

After trying this recipe, you will only prepare such pancakes. With this amount of food you get 10-12 pancakes, enough for 3 breakfasts. This type of serving is much tastier and more unusual than just grated apples.

KBJU per 100 g: 117/4.3/2.3/19.2.

Ingredients:

Apples – 2 pcs.
Lemon juice.
Eggs – 2 pcs.
Kefir – 200 ml.
Rice flour – 100 g.
Bran – 40 g.
Ground cinnamon – 0.5 tsp.
Baking powder – 5 g.
Stevia - to taste.
Coconut oil - for frying.

Preparation:

Pour kefir into a deep bowl, add baking powder and mix.
We also beat in two eggs, 100 g of rice flour, 40 g of bran and cinnamon. Using a fork, mix the dough thoroughly until smooth.
Peel the apples and cut into small slices. If desired, you can sprinkle with lemon juice.
Using a knife, remove the core from the apples.
Lightly grease the pan with coconut oil and heat it up. Dip both sides of the apple rings into the dough and place in the pan. To make the pancakes without holes, add 1 tsp to the center of the pancakes. test. Fry until golden brown, the PP pancakes are ready.

Toast with scramble and light vegetable salad

This is what you need to cook for breakfast, especially if you eat right. It looks original and very appetizing.

KBJU per 100 g: 132/7.1/8.5/6.6.

Ingredients:

Bread – 2 slices.
Eggs – 2 pcs.
Tomato – 1 pc.
Spinach – 1 bunch.
Feta cheese – 25 g.
Greek salad dressing – 1 tsp.
Olive oil – 1.5 tsp.

Preparation:

First of all, toast the pieces of bread in the toaster.
While the toast is roasting, prepare the scramble. Place the eggs in a heated frying pan. Fry, stirring constantly with a spatula, for about half a minute. Don't forget to add a little salt.
The toast is ready, now we put the scramble on it.
Now let's prepare the salad. Cut the tomato into cubes. Tear or chop large spinach leaves with a knife. You can use spinach, microgreens, lettuce, etc. as greens.
Cut the cheese into small cubes and add to the vegetables. Mix everything.
To make the salad more piquant, we’ll make a sauce for it. Mix 1 tsp. Greek salad seasoning, 1.5 tsp. olive oil, as well as 1.5 tsp. water. Stir everything and season the salad.
We complement all this with avocado, the perfect PP breakfast is ready!

Raspberries for breakfast will protect against diabetes and more

Scientists from Oklahoma State University (USA) recommend including raspberries more often in your morning meal - this will help reduce the risk of developing type II diabetes . This advice is especially useful for people who are at risk (overweight, obesity, genetic predisposition).

The norm is 125 g of berries. In addition, the researchers note, this low-calorie breakfast berry will also help lower blood sugar levels in those already diagnosed with type 2 diabetes.

Raspberries are also rich in polyphenols, which have been proven to protect us from cancer, heart disease and general inflammation.

Two new studies focused on the effects of berries on diabetes.

One study tested a group of 32 people with prediabetes. Scientists noticed: those who ate 125 g or 250 g of raspberries after a high-carbohydrate breakfast had a noticeable decrease in insulin levels.

But for those who started without raspberries in the morning, a large amount of carbohydrates provoked a sharp release of insulin, which remained high for a long time.

The second study showed that in diabetics who ate raspberries for breakfast along with other foods, inflammatory markers and blood glucose levels decreased after just 2 hours!

Envelopes with meat and mushrooms from lavash

Delicious envelopes stuffed with chicken and champignons. With this amount of ingredients, you get about twelve envelopes, which means that you will have a delicious breakfast for the next three days.

You can prepare a huge number of filling options for such a dish. For example, with an egg and herbs it will be no less tasty.

KBJU per 100 g: 154/13/3.5/16.3.

Ingredients:

Lavash – 4 pcs.
Champignons – 290 g.
Ground turkey – 290 g.
Sour cream – 2 tbsp. l.
Onion – 1 pc.
Egg – 1 pc.
Milk – 1 tbsp. l.
Salt, pepper - to taste.

Preparation:

Wash the mushrooms thoroughly and cut into small cubes. Finely chop the onion.
Heat a frying pan, add a couple of drops of vegetable oil and add the turkey mince. Knead it with a kitchen spatula and fry until golden brown. Then put the minced meat in a bowl for a while.
Now add the champignons to the frying pan, fry them, then add the onion. If you don't like onions, don't add them; the taste of the filling won't be affected.
Return the minced meat to the frying pan, add sour cream and herbs for juiciness, if desired. Salt and pepper to taste.
Let's start with the base for the envelopes. Using scissors, cut each pita bread into three strips.
In a glass, lightly beat eggs and milk.
Wrap the filling in pita bread and brush with egg-milk mixture. Fry on both sides on a grill or frying pan.

The benefits of breakfast

Energizes

Good for your figure

Provides the body with nutrients

Important for brain function

The benefits of breakfast are enormous, it is very important for your body, refusing it can lead to numerous problems. Do not neglect it if you do not want to harm your health. And also remember what you can eat for breakfast and what you can’t.

The best food in the morning is porridge. Dishes made from buckwheat and oatmeal are considered especially healthy. It is better to cook them without sugar using water or skim milk.

Was there anything you didn’t like about this article, do you have anything to add, or did you find an error? Be sure to write about it in the comments. Not a single comment will be left unattended!

Article updated 11/29/2020

Fried eggs with salad

A hearty, simple breakfast that will definitely not let you get hungry until lunch. The special feature of this salad is pumpkin seeds, they contain a lot of B vitamins, as well as potassium. Pumpkin seeds also have a positive effect on intestinal function due to their high fiber content.

KBJU per 100 g: 150.1/5.5/11/7.2.

Ingredients:

Eggs – 2 pcs.
Lettuce leaves - 1 bunch.
Bell pepper – 1 pc.
Pumpkin seeds – 15 g.
Canned corn – 2 tbsp. l.
Spices - to taste.

Preparation:

Grease a non-stick frying pan with olive oil. Add eggs and fry for about five minutes.
Cut the bell pepper into cubes.
Wash the lettuce leaves, dry and place on a plate. Add chopped sweet pepper, 2 tbsp. l. canned corn and two eggs.
Salt and pepper to taste. Sprinkle the dish with pumpkin seeds.

What not to eat and drink for breakfast

Remember that not all foods can be eaten for breakfast. There are foods and drinks that, when taken after waking up, can have a negative impact on our health. What's bad to eat for breakfast?

And yes, it won't include obvious options like soda or hamburgers and chips. Obviously, such a breakfast can only do harm. We tried to select products from which you would not expect a catch.

Citrus

Many people mistakenly believe that a glass of orange juice in the morning is the right start to the day, because it contains many vitamins and beneficial microelements.

This fresh juice really has a beneficial effect on the body, but not in the morning. The thing is that oranges, grapefruits, tangerines and other citrus fruits contain acid that greatly irritates the gastric mucosa .

If you consume such fruits or juices on an empty stomach, you risk getting gastritis or allergies.

Bananas

The composition of this fruit includes magnesium, and if you consume it in large quantities for breakfast, the cardiovascular system will receive a serious load .

The result is drowsiness and a feeling of weakness. It is better to eat a banana a few hours after breakfast.

Cold drinks

Everyone knows that in the morning on an empty stomach you need to drink a glass of water to start the digestive system. However, there is one “but”: under no circumstances should it be cold. The low temperature of the drink impairs blood circulation and slows down metabolism.

And if girls drink cold water or juice every day in the morning, they will begin to have problems with their menstrual cycle. Read more about how much water to drink per day and what it should be here.

Meat

Now we are not talking about boiled chicken breast, but about fatty meat - fried pork, chops. The fact is that the body spends a lot of energy to digest this product. And when he is half asleep, this is not so easy to do.

Therefore, if in the morning you are tempted by a delicious cutlet, then get ready for the fact that you will not be able to wake up and think about work for several more hours.

Quick breakfasts

Contrary to numerous advertisements that claim that they are incredibly nutritious and healthy, it is better to avoid them. This product does not provide any benefit to our body and, as paradoxical as it may sound, contributes to the gain of extra pounds .

Such breakfasts contain a lot of carbohydrates, which are digested very quickly and, as a result, cause attacks of hunger long before lunch. So don’t be surprised if you find yourself snacking on something all morning.

Yeast

We are talking about all products that contain yeast. This is especially true for baked goods. If eaten on an empty stomach, they can lead not only to bloating and discomfort, but also to disturbances in the digestive system .

Raw vegetables and yogurt

Avoid raw vegetables for breakfast. They contain acid that corrodes and irritates the walls of the stomach . Such a breakfast can lead to gastritis and ulcers.

Yogurt is also not the best breakfast. Not only will it not bring any benefit, but it can also cause harm. The benefits of yogurt on an empty stomach are minimal, since the hydrochloric acid in the stomach “kills” all lactic acid bacteria.

What harm can yogurt cause? Gastroenterologist Leila Bolatchieva claims that yogurt quickly leaves the stomach, which continues to work, secreting enzymes and hydrochloric acid. This way you can get gastritis and duodenal ulcer.

Remember that breakfast is an important part of the day and it should be beneficial. It is better to have a snack with yogurt 2-3 hours after breakfast or eat it for dinner (as an addition to something).

Royal PP cheesecake

The recipe is quite nutritious, and the aroma from such baking is simply incredible. The cake is crumbly, the cottage cheese is soft and very tender. This cheesecake is enough for 3-4 servings.

KBJU per serving: 580/32.7/30/39.4.

For preparation you will need:

Soft cottage cheese – 400 g.
Rice flour – 300 g.
Eggs – 2 pcs.
Coconut oil – 35 g.
Sweetener (stevia) – 0.5 tsp.
Ginger Lemon Tea Seasoning.

Preparation:

To prepare the dough, mix rice flour with coconut oil in a deep bowl. Grind the ingredients thoroughly with a fork.
Separate the yolks from the whites. Add the yolks to the flour.
Add 2 tbsp to the mixture. l. spices Mash everything thoroughly with a fork and put it aside.
Beat the whites until stiff, don't forget to add a pinch of salt.
Next, add stevia and whipped egg whites to the curd mass. Using a kitchen spatula, gently stir the mixture until smooth.
Fill a silicone mold with a diameter of 15 cm ¾ full with crumbs. Compact well with a spoon. Then spread the curd mass and sprinkle the remaining sand crumbs on top.
Preheat the oven to 180 degrees, bake the cheesecake for about half an hour. Let the cheesecake cool completely and only then remove it from the mold.

Lazy dumplings with kiwi

The taste of these dumplings is very unusual; the curd dough combined with the sourness of kiwi is something unreal. They just melt in your mouth!

KBJU per 100 g: 64/7/0.5/9.

Ingredients:

Soft cottage cheese – 400 g.
Sweetener - to taste.
Vanillin – 2 g.
Rice flour – 50 g.
Kiwi – 100 g.
Salt – a pinch.

Preparation:

Add a little sweetener to the soft cottage cheese, 2 tbsp. l. rice flour, salt and a little vanilla extract. Grind with a fork until smooth.
Peel the kiwi and cut into cubes measuring 1 x 1 cm.
Lightly dust the work surface with flour. Take a small amount of cottage cheese and form a flat round cake with your hands.
Place a piece of kiwi in the center of the workpiece and form a round dumpling with your hands.
Place the curd dumplings in boiling water and cook over medium heat for 5–6 minutes.

Lazy oatmeal in a jar

Lazy oatmeal is a great breakfast for those who have no time or are too lazy to cook in the morning. The main component of the recipe is, of course, oatmeal; long-cooked oatmeal is best, as it is the healthiest. Never buy instant oatmeal, they contain many different harmful additives.

KBJU of oatmeal with apple: 113/4/2.5/20.3; oatmeal with banana: 148/5.6/4.6/22.6; oatmeal with cranberries: 229/6/7/35.

Ingredients for 3 servings:

Oatmeal – 120 g.
Milk – 120 g.
Yogurt – 120 g.
Honey – 1.5 tsp.

First filler:

Apple – 1 pc.
Flax seeds – 1 tsp.
Cinnamon – ½ tsp.

Second filler:

Sunflower seeds – 2 tsp.
Currants – 60 g.
Banana – 1 pc.

Third filler:

Walnuts – 20 g.
Poppy seed – 1 tsp.
Dried cranberries – 60 g.

Preparation:

First of all, distribute the rolled oats evenly among all the jars.
We also fill all the jars with milk in equal parts, followed by yogurt.
Add 0.5 tsp to each jar. honey and mix.
Core the apple, then cut into small cubes. Pour flax seeds, cinnamon into the first jar and add apples.
Now the second jar. Grind the banana. Pour the seeds into the jar and mix well. Next, lay out a layer of frozen currants, followed by a banana.
Now the third jar. Pour in poppy seeds, walnuts, mix it all. Add dried cranberries.
We screw the lids on all 3 jars and put them in the refrigerator until the morning. Three servings of a delicious, healthy breakfast are ready.

Why you shouldn't eat sweets on an empty stomach

Sweets - tea with a delicious cake or cookies for breakfast - this is the second most popular option after sandwiches. Again, it's all about laziness. We don't want to waste precious time preparing something more healthy and substantial, so confectionery products come to the rescue.

In principle, there is nothing wrong with them; even nutritionists recommend consuming a little sweet in the morning. But remember that you cannot do this on an empty stomach. A sweet croissant and coffee is one of the most popular breakfasts in the world, but there are several reasons to treat yourself to it only from time to time.

Firstly, such a breakfast guarantees that after an hour and a half you will want to eat something more substantial - the level of glucose in your blood will first rise sharply, and then also drop sharply.
Secondly, surges in sugar levels affect productivity: after a sweet breakfast, you will not be able to work or train.

After waking up, the pancreas works at half capacity, so it will not be able to digest a large dose of sugar that enters the body along with a piece of cake.
The result will not be very pleasant: you will not only worsen the functioning of the pancreas, but also will not be able to concentrate during the day, because sweets consumed on an empty stomach have a negative effect on brain activity.

Sugar also increases the production of insulin, which is a big burden for the pancreas, which has just woken up. This can lead to diabetes.

If you want to learn about how sugar affects the human brain and what harm it causes, then follow the link (you can also find the main myth about sweets here).

Japanese omelette with cheese

The perfect egg breakfast. The recipe is very simple to prepare and requires a minimum amount of ingredients.

KBJU for the whole dish: 324/29.1/21.3/3.1.

For the recipe you will need:

Eggs – 3 pcs.
Cheese – 30 g.
Greens – 1 bunch (dill).
Salt – a pinch.
Ground white pepper - for taste.

Cooking process:

Beat the eggs into a bowl and add salt to taste.
Add finely chopped dill. Beat everything well with a whisk.
Grate the cheese on a medium grater.
Lightly grease a hot frying pan with olive oil. Visually divide the mixture into 3 parts, pour one part into the frying pan and distribute evenly over the surface. Sprinkle grated cheese on top.
When the egg is slightly fried, we begin to carefully roll it from one end to the other, using a kitchen spatula. Move the roll to the edge of the pan.
Pour in the second part of the mixture nearby and sprinkle with cheese again. After about half a minute, fold the second layer onto the first. Repeat the same steps with the third layer.
Cut the Japanese PP omelette into arbitrary portioned pieces. For flavor, add white pepper to taste. Ground white pepper has a more delicate taste than black pepper, and the heat is milder. Therefore, if you want a special flavor without the heat, white pepper is ideal.

What is healthy to eat in the morning

A full breakfast should replenish the human body with proteins, fats, carbohydrates, and beneficial microelements by 25% of the daily dose. Initially, this seems difficult, but after reading the recommendations of nutritionists, you can be convinced of the opposite.

Most of all, protein should be present in breakfast. It saturates the body with energy, invigorates, and starts the work of internal organs and systems. Protein regulates appetite, suppresses cravings for sweets, starchy foods, and all sorts of snacks, which is very useful when dieting. Starts the fat burning process.

Which protein is more suitable for breakfast - animal, vegetable, opinions are also divided. It is known that animal protein, found in meat, eggs, seafood, and milk, is more balanced and is absorbed faster. Vegetable protein - nuts, grains, legumes, seeds - is only 60% digestible. The only exception is soybean, which, in terms of nutritional components and ability to replenish the body with energy, is ahead of animal protein.

Optimal breakfast option:

cottage cheese;
soft-boiled egg;
cheese;
baked fish;
chicken;
green tea;
ham.

It’s even better to combine protein foods with berries, dried fruits, and nuts.

The right breakfast for women

The taste preferences of men and women are somewhat different. And all because the body functions differently.

Egg . You can cook an omelet with cheese and herbs in a double boiler, but a soft-boiled egg has more nutrients. An ideal combination with black bread toast and green tea.
Cottage cheese . You can eat cottage cheese itself, combine it with berries, raisins, dried apricots, dates, or prepare dishes containing it. Excellent breakfast - curd pudding, cheesecakes, dumplings, casserole, soufflé. Combine with any dairy product - fermented baked milk, kefir, yogurt.
Salad . Must be present in the daily diet. And not only vegetables, but also fruits with the addition of nuts and dried fruits. The salad must be fresh, in which case the body will receive the maximum amount of vitamins.
Smoothie. This breakfast is prepared extremely quickly, very nutritious, healthy, and low in calories. Grind fruits or vegetables with herbs in a blender, add water and milk.
Muesli. Contains cereals, seeds, nuts, cereals, dried fruits, honey. To prepare a healthy breakfast, just pour boiled water over a portion. Healthy, tasty, nutritious, you can experiment with flavors by adding different components. Combine with green tea.

In the morning you can eat milk porridge, or seasoned with butter. The most important thing is not to overeat.

Breakfast for men

Men are much more difficult to teach to eat properly. Muesli, cottage cheese, and fruit salad are eaten with reluctance, but meat will be an excellent breakfast. A piece of turkey, chicken, ham, baked fish, an omelet with cheese and herbs, liver pate - will be a delicious breakfast for men, and at the same time, healthy. As a drink, you can offer a glass of kefir, fermented baked milk, yogurt, green tea. The meat is combined with black bread toast and vegetable salad.

Breakfast for teenagers

A growing body needs sweets, but this does not mean that you need to stuff your child with cakes, buns, and sweets. You can replenish your glucose supply with sweet fruits, for example, bananas, berries, dried fruits, honey. You can offer any dish offered in dishes for women and men.

Cheese flatbreads in 15 minutes

If you love cheese, then you will definitely like this dish. It's easy to prepare, so I recommend trying it.

KBJU per 100 g: 184/13.2/8.4/13.2.

Ingredients:

Cheese – 100 g.
Egg – 1 pc.
Yogurt – 100 g.
Corn flour – 2 tbsp. l.
Salt - to taste.
Turmeric - optional.

Preparation:

Grate the cheese on a medium grater. I recommend choosing the cheese that melts best, then the dish will turn out even tastier.
Next, beat one egg in a bowl with a fork. Add salt to taste, yogurt or low-fat sour cream.
To make the cake a beautiful yellow color, add 0.5 tsp if desired. turmeric.
Add half the grated cheese, corn flour and stir thoroughly.
Heat a non-stick frying pan and lightly grease it with vegetable oil. Pour in the dough and distribute evenly over the area of the pan. Sprinkle the remaining cheese on top.
Fry over medium heat with the lid closed for about 5 minutes. Then turn over and fry for another 1-2 minutes.

Oatmeal pancake with chicken and cheese

Oatmeal is one of the simplest but most delicious breakfasts. I'm sure you'll love this variation of the recipe.

KBJU for the whole dish: 393/30.3/21.5/19.2.

Ingredients:

Chicken fillet (baked) – 30 g.
Tomato – 0.5 pcs.
Eggs – 2 pcs.
Oatmeal – 2 tbsp. l.
Cheese – 25 g.
Spices – smoked paprika.

Preparation:

First of all, chop the chicken fillet quite finely. You can also use ham, sausage, etc.
Grate the cheese.
Chop half a tomato as finely as possible.
In one container we combine meat, cheese, tomatoes. Mix everything. The oatmeal pancake filling is ready.
Take two eggs and lightly beat with a whisk. Also don’t forget to add salt and spices.
Add oatmeal and stir. Then add the filling to this mixture and mix again.
Pour the dough into the heated frying pan and cover with a lid. Cook over low heat for about 5 minutes. Then turn over and cook for another 2 minutes. Nourishing, tasty and as simple as possible.

Mini omelettes in molds in the oven

This breakfast is ready in literally 10 minutes. The inside of the cupcakes is very juicy, the cheese is stretchy, and with sour cream - you will lick your fingers!

KBZHU for 7 pieces: 435/38.4/24.3/16.3.

Ingredients:

Frozen vegetables – 1 cup.
Eggs – 3 pcs.
Cheese – 40 g.
Milk – 2 tbsp. l.
Salt, pepper - to taste.

Preparation:

Break three eggs into a deep bowl, add milk, finely chopped frozen vegetables, grated cheese, salt and pepper. Mix everything well.
Fill silicone muffin tins with the resulting mixture. If there are no such molds, you can pour the mixture into one common baking sheet. Then you will get something like a pie, not cupcakes.
Place the mini-omelettes in the oven, preheated to 180 degrees, for 18 minutes.
When the pans have cooled, remove the cupcakes. Bon appetit!

What time do you have breakfast?

We’ve figured out why you need to eat in the morning, now let’s look at the optimal time for this.

The best time for morning meals is considered to be from 7.00 to 9.00 . It is during this period that the body absorbs foods best. Everything, of course, depends on what time you wake up.

Here's the best morning routine:

woke up, brushed teeth;
Drink one or two glasses of water at room temperature;
After 20-40 minutes you can start your morning meal.

Try to eat at the same time every day to get your stomach used to eating. It needs 3-4 weeks to adapt to your routine, after which it will remind you of breakfast better than any clock.

If you don’t have an appetite in the morning, firstly, remember that it comes with eating, and, secondly, buy yourself a bright plate that can increase not only your appetite, but also your mood.

Don't eat breakfast right after waking up

Why can't you eat immediately after waking up? Breakfast in bed is a cute idea, but not very healthy for your figure.

From a body chemistry perspective, it's helpful to give yourself at least half an hour of light exercise, a shower, and other morning rituals before rushing to the refrigerator.

You need to have breakfast half an hour after waking up . The ideal option is to drink a glass of water, do exercises, take a shower, and then eat.

This way, you will sit at the table with an obvious feeling of hunger, and the hormonal and digestive systems will have time to prepare to absorb breakfast one hundred percent.

Cheese pita bread

The dish is perfect for a quick breakfast or snack. You can take this recipe as a basis and experiment with filling options.

KBJU per 100 g: 221/11.2/8.1/24.5.

Ingredients:

Lavash – 1 pc.
Cheese – 30 g.
Feta cheese – 25 g.
Eggs – 2 pcs.
Seasoning "Herbs of Sicily".

How to cook:

Cut out three circles from pita bread. Grate the cheese.
Place one egg in a bowl and beat lightly. Add grated cheese and feta here. Lightly knead with a fork.
Herbs of Sicily seasoning is ideal for feta cheese, so we add it to the filling.
Next, take one pita bread and put half of the filling on it. Cover the top with the second pita bread and spread the remaining filling. Finally, cover with the third flatbread.
Beat the remaining egg in a bowl as well.
Place half the beaten egg into a hot frying pan, lightly greased. Before the egg has set, place the filled flatbreads into it. Cover with a lid and cook for about five minutes.
Remove the flatbread from the frying pan and pour the rest of the egg into it. Then we send the flatbread to fry again, only on the other side. Cook for a couple more minutes and our flatbread is ready.

Now you know that a healthy breakfast can be prepared quickly and tasty. I hope you liked this collection of recipes, be sure to try them. See you again!

Nutritionist recommendations for proper nutrition

Hippocrates once said that food should be medicine, and medicine should be food. It is advisable to follow all the rules of this rule, since some products contribute to recovery and increased vitality, while others contribute to illness, ailments, and weakness.

According to nutritionists, breakfast is the main meal of the day.

In the morning, a person’s energy reserves should be replenished by 25% of the daily dose. It is in the morning that it is advisable to consume foods containing micro-, macroelements, and vitamins. Dishes should contain maximum protein and minimum cholesterol. At the same time, breakfast should remain low-calorie.

A balanced breakfast forms a diet for the whole day, helps to avoid snacks, late dinners, and trips to the refrigerator at night. What to eat in the morning?