Diet breakfasts for weight loss. Recipes for every day, calorie content

Cooking porridge for breakfast is considered a tradition. In the field of nutrition and fitness, the dish is recognized as one of the best options for the first meal. Which cereal should you prefer based on the taste and benefits of the product? Let's find out!

Porridge is the breakfast of a champion! This is because consuming cereals provides energy for a long time due to the content of complex carbohydrates and microelements.

The amount of macronutrients in the first meal reaches 40-60% of the daily norm and helps not to feel hungry for 4-6 hours, thanks to slow absorption in the small intestine. Therefore, it is important that porridge for breakfast is beneficial and delights the taste buds.

In this article we will look at what cereals are used to make the healthiest breakfast cereals, and also answer the questions:

• What cereal is healthy to eat for breakfast? (properties, benefits, taste)
• Recipes for making porridge for breakfast: how to make the dish tastier?
• What is the best porridge to eat for breakfast for weight loss or weight gain?

Why is breakfast important when losing weight?

Diet breakfasts for weight loss should be the most nutritious. They set the rhythm for the body throughout the day. Nutritionists and other specialists have long prohibited people from going on diets that slow down metabolism and provoke diseases of internal organs. For quality weight loss, you just need to stick to proper nutrition, which starts with breakfast.

Diet breakfasts for weight loss

This meal has several distinctive properties:

• Awakening the body. As soon as a delicious and aromatic breakfast is prepared in the kitchen, basic processes begin to start in the body. With the arrival of food, the body quickly returns to its working pace.
• Gives a good mood. Delicious food always produces hormones that elevate your mood, reduce stress and nervousness.
• Gives energy. After breakfast, the body contains the necessary set of microelements, which increases brain and physical activity.
• Makes snacking unnecessary. If your breakfast is hearty and balanced, you won’t need snacks, which are often the most harmful.
• Speeds up metabolism. Without breakfast, metabolism quickly slows down, which leads to an increase in the percentage of fat in the body.

Corn

A diet based on this porridge leads not only to effective but also to rapid weight loss. This cereal helps to get rid of extra pounds, as well as complete recovery. As a result of eating corn porridge, the following positive changes occur in the body:

• breakdown of fat cells;
• reducing the risk of cardiovascular diseases;
• cleansing the blood of toxins and other harmful substances;
• stabilization of cholesterol levels in the blood.

To prepare porridge you need:

1. Take cereal and water in a ratio of 1:4.
2. Pour the cereal into boiling water, let it boil again and cook for half an hour.
3. Divide the finished porridge into 6 servings.

You can eat porridge with chicken, mushrooms and boiled eggs.

What should be the right breakfast?

Breakfast is essential for healthy weight loss. Many people understand this, but not everyone knows what it should be.

Nutritionists say that a proper breakfast should meet 6 points:

• Balanced. It must have the required ratio of BZHU. It can be calculated using tables on the Internet or by downloading special calorie counters to your phone. The average BJU ratio is as follows: 1/3 is protein, 2/3 is carbohydrates, 1/5 is left for fats.
• Calorie counting. The amount of calories consumed per day must be calculated individually for each person, based on the amount of physical activity, weight, age and height. The average for women when losing weight is 1200-1500 calories. Breakfast should be 20-30% of the norm. Therefore, it should contain up to 400 calories; if you want to lose weight faster, it is better to stop at 300.
• Nutritious. Only such a breakfast will give you the necessary amount of energy and help you survive until lunch without stress. It must contain slow carbohydrates.
• Low-fat. It is better to avoid milk, cottage cheese and sour cream with high fat content, beef, pork and vegetable oil. These foods are high in calories, so it's easy to overdo it.
• Easy. After breakfast there should not be a feeling of heaviness and discomfort. This meal requires only light, digestive foods.
• Delicious. If the right breakfast is delicious, you will want to repeat it the next day, forgetting about sweets and flour products.

What can you eat for breakfast?

Diet breakfasts for weight loss can be created from a certain number of products:

• Vegetables. You can use any products from this category if there are no allergies or individual contraindications. It is better to choose options that contain protein or the right fats, for example: Avocado.
• Spinach.
• Celery.
• Pumpkin.
• Cabbage.
• Tomato.
• Cucumber.

Cheese waffles

Ingredients:

• flour (you can use rice flour) - 120-130 g;
• yogurt, kefir or biolact - 150 ml;
• eggs - 2 pcs;
• light cheese - 100 g;
• baking powder - 5 g;
• salt and spices to taste;
• sweetener - 0.5 g.⠀

Cooking method

Mix all ingredients in a bowl. Heat a waffle iron or frying pan and grease the surface with oil. Pour in the dough and bake for 7-10 minutes.

If you open the waffle iron and see that the waffles are not fully cooked or have come apart, don't worry. Just continue baking them for another 2-3 minutes.

What should you not eat in the morning?

There are several foods that should not be used for breakfast. They can cause heaviness and discomfort:

• Bacon, sausages, sausages. They contain a lot of unnatural ingredients, salt, almost no protein, and a lot of calories.
• Yogurt, sour cream and kefir with additives.
• Dumplings, dumplings, nuggets, cutlets from the store.
• Chips, crackers.
• Fatty meat (especially pork).
• Sauces. Ketchup.
• Mayonnaise.
• Soy sauce.

What drink?

A smoothie would be an ideal option for breakfast. This drink will simultaneously quench your thirst and provide you with essential vitamins. It can be made with both fruits and vegetables.

There are several other permitted drinks:

• Tea. Green (All its types).
• Fruit.

Banana ice cream

Ingredients:

• bananas - 2 pcs;
• milk - 3-5 tablespoons.⠀

Cooking method

Cut the bananas into slices and place in the freezer for at least 4 hours. Then blend the frozen fruit in a blender, add milk and blend again. Bon appetit!

Your oatmeal, sir: five breakfast misconceptions

Healthy breakfasts. Recipes and their calorie content

Diet breakfasts for weight loss must contain the maximum amount of healthy and natural ingredients. It is better to keep all artificial products with dyes and preservatives to a minimum. This is the only way to preserve youth and health of the body.

Avocado baked with egg

Recently, avocado has become one of the most popular vegetables. Its demand is due to the large amount of proper fats, vitamins and acids. The neutral taste allows this vegetable to be used in both salty and sweet dishes.

Baked avocado with additional ingredients can be made in 5 steps:

• The avocado needs to be washed, cut into 2 parts and the pit removed.
• Next you need to make the mixture. The egg is broken into a deep bowl, diced tomato and a small amount of cheese are added to it. If desired, the dish can be supplemented with bell pepper. Salt and pepper are added to taste. The mass is mixed well.
• This mixture needs to be poured where the bone used to be.
• The resulting dish must be placed in the oven for 10-15 minutes at 200 degrees. 5 minutes before cooking, you can add an additional portion of cheese.
• Once the dish is ready, it can be served, garnished with dill and adding fresh cucumber.

The calorie content of this dish is 300-350 calories.

Fruit salad

Fruit salad is always tasty and aromatic. It is best made in the summer, when there is a maximum variety of fresh and natural fruits.

For the salad you will need:

• 1 medium apple.
• 1 medium pear.
• A handful of different berries.
• 1 ripe peach.
• A few pieces of melon or watermelon.
• Yogurt without additives.
• Lemon juice.
• Mint.

All fruits and berries should be washed well, peeled and cut into small pieces. Next, you need to add a little lemon juice and 1/5 spoon of yogurt. The salad must be mixed well. You can add mint for freshness. Afterwards you need to move it well again. The energy value of the dish is 200-230 calories.

Celery, Apple and Kiwi Smoothie

Smoothies are a quick and tasty breakfast that contains the maximum amount of vitamins and the minimum amount of calories. This is an ideal breakfast option for express weight loss. Even a child can prepare a smoothie in 5 minutes.

• Celery, apple and kiwi need to be washed, peeled (if necessary) and cut.
• All ingredients must be placed in a blender bowl and filled with 150 ml of water. If desired, you can add ½ ripe banana for sweetness.
• Blend the smoothie in a blender until smooth.
• Afterwards, the finished drink can be poured into a glass and garnished with a mint leaf and a slice of kiwi.

The energy value of the finished drink is 180-230 calories.

Oatmeal with honey and strawberries

Oatmeal is a proper, tasty and healthy breakfast. This cereal contains many useful substances, improves tone and prevents the occurrence of various diseases. In addition, it normalizes the functioning of the digestive organs, cleanses, and improves the condition of the skin.

To prepare delicious oatmeal, you need to follow several steps:

• 3-4 tbsp. l. cereals are filled with milk or water. For a liquid consistency you need 200-250 ml. For a denser texture, 150 ml is enough. With milk, the porridge will have a creamy and rich taste, but the calorie content will increase by about 100. Quick-cooking cereals are prepared in 5 minutes. It is better to choose long-cooked oatmeal. They contain more useful vitamins and microelements, but you will have to spend 20-25 minutes on preparation. After cooking, the porridge should be poured into a plate.
• Ripe strawberries are cut into pieces and added to hot porridge.
• The finished dish is decorated with 1 tbsp. l. honey If desired, you can add nuts.

The average energy value of a dish is 350 calories.

Oatmeal

Cereals are considered a source of large amounts of complex carbohydrates and vitamins. Porridge made from it promotes quick satiety, and since its digestion in the stomach is quite long, the feeling of fullness lasts for a long time.

This dish contains trace elements such as potassium, iron, phosphorus and zinc. Oatmeal helps speed up metabolism, regulates cholesterol, and cleanses the body of toxins. Due to its low calorie content, it can be consumed on fasting days.

To prepare oatmeal you need:

1. Place two glasses of water on the fire and let it boil.
2. Add 1 cup of cereal to it.
3. Cook without salt and oil.

The resulting porridge should be eaten 4 times a day, dividing it into equal portions, washed down with water or unsweetened herbal tea.

For breakfast, it is useful to eat a dish made from oatmeal, half a glass of which is boiled in water or milk. If desired, you can add some raisins, nuts and honey to the resulting porridge.

It is not recommended to use rolled oat flakes for weight loss, since this product is obtained by heat treatment of the cereal, as a result of which the fiber-containing shell is removed. After this processing technology, porridge does not suppress the feeling of hunger and can increase blood sugar levels.

Dietary and low-calorie recipes

Even when losing weight, you can only eat tasty and healthy dishes that will contain the required amount of vitamins and microelements. In this case, the calorie content will be significantly lower.

Flaxseed porridge

Dietary breakfasts for weight loss are varied. An excellent example of this would be flaxseed meal porridge. It contains essential fatty acids “Omega-3” and “Omega-6”; they are not produced by the body on its own, so they must be constantly supplied with food. In addition, the composition contains lignan hormones, which have a pronounced antioxidant effect and prevent the development of oncology.

Flaxseed meal porridge takes quite a long time to prepare.

• Half a glass of raisins and dried apricots must be washed and soaked for 30 minutes.
• Next, add raisins and dried apricots to a glass of flaxseed flour and pour boiling water over them.
• Mix the porridge well and cover with a lid, leaving for 30 minutes.
• The finished porridge can be decorated with nuts and banana. You can add honey for sweetness.

If you don’t have time to prepare in the morning, you can do everything in the evening. The next day all you need to do is reheat and decorate.

Cottage cheese casserole with raisins and dried apricots

Diet breakfasts are delicious and beautiful. Cottage cheese casserole is ideal as a healthy dessert for weight loss. It can be prepared on Saturday or Sunday morning when there is more time for cooking.

For a delicious casserole you will need:

• 500 g cottage cheese 5% or 9% fat.
• 100 g raisins and dried apricots.
• 50 g rice or wheat flour.
• Lemon.
• Butter 20 g.
• Cane sugar or honey.
• 1 packet of vanilla.

The casserole is prepared in several stages:

• Place the cottage cheese in a deep bowl and beat with the egg. It is advisable to buy creamy cottage cheese so as not to grind it through a sieve.
• Next you need to add flour to the mixture.
• Afterwards, sugar and vanillin are poured into the mass. The mixture is mixed well.
• Dried apricots and raisins need to be washed and soaked in water for 30 minutes. Next, they need to be cut into small pieces.
• Dried fruits and lemon juice are added to the finished mixture. The mass is mixed well.
• The finished dough is placed in a mold and placed in the oven for 30-45 minutes at 180 degrees.

Banana fritters

Unusual and healthy pancakes are ideal for a quick breakfast:

• Ripe bananas are crushed until smooth with a fork or grater.
• Add egg, cinnamon or vanillin (to taste). The mass is mixed well. Pancakes are made without flour, so the dough is incredibly tender, so that the pancakes do not tear, it is better to make them small.
• The pancake can be baked in a non-stick frying pan without oil. If the dough breaks, you need to pour a little vegetable oil or melt the butter.
• Ready-made pancakes can be served with sour cream or yogurt without additives.

Omelette with zucchini

A hearty and balanced dish that is ideal for breakfast. To prepare you will need:

• 200 g zucchini.
• ½ part tomatoes.
• A bunch of green onions and dill.
• 2 eggs.
• 4 tbsp. l. milk.
• Salt pepper.
• 30 g cheese.

The zucchini and tomatoes must be finely chopped and simmered over medium heat for 10 minutes. Eggs need to be broken into a deep bowl. Cheese, milk, chopped herbs and a small amount of salt and pepper are added to them. To make the omelette fluffy, it is better to add soda to the mixture.

It needs ¼ tsp. The mixture is mixed well and poured into the pan. The omelet is cooked with the lid closed over low heat for 5-7 minutes. As soon as the dish is ready, turn off the gas and leave the lid closed for another 1 minute so that the omelette does not sink. The finished dish is best served with fresh cucumber and tomatoes.

Pumpkin porridge with honey and almonds

Millet porridge with honey, pumpkin and almonds is an ideal healthy breakfast in the fall.

• 250-300 g of pumpkin need to be washed, peeled and cut into small cubes.
• Next, you need to fill it with cream and cook over low heat. The foam must be constantly removed.
• The millet is washed first with cold water, then with boiling water. This way the porridge will not taste bitter.
• As soon as the pumpkin boils, you need to add millet to it. The porridge should be cooked over low heat for 20-25 minutes.
• Honey and almonds are added to the finished porridge, everything is mixed well and laid out in a mold.
• The mass goes into the oven for 35-40 minutes at a temperature of 130-150 degrees.

Rice flour pudding with pistachios

This recipe is ideal for those people who cannot live without sweets. This unusual dessert is ideal for breakfast.

To prepare it, you need:

• 500 ml milk 2.5% fat.
• 100 g rice.
• 1.5 tbsp. Sahara.
• 1.5 tsp. honey
• 1-2 tbsp. pistachio paste or ground pistachios.

The pudding is prepared in several stages. It is better to do this in the evening so that it is completely ready by morning.

• The rice must be washed and dried. The water will have to be drained 2-3 times.
• Boil the milk, add rice, honey and sugar. The mass needs to be moved, reduce the heat and cook until tender, about 20 minutes.
• Add pistachio paste or ground nuts to the finished rice. The mass needs to be cooled, stirring occasionally. Next, it must be poured into molds and placed in the refrigerator for at least 2 hours.
• Before serving, the pudding can be decorated with additional nuts and cookies.

Low-fat cottage cheese pancakes

Cheesecakes are an ideal option for a weekend breakfast, when you can spend more time on preparation.

Proper cheesecakes are prepared in 4 steps:

• 500 g of cottage cheese with a creamy texture should be mixed with an egg in a deep bowl.
• You need to add 5 tbsp to the mixture. rice flour, vanillin and sugar (to taste). Most often pour 2-3 tbsp. Rice flour can be replaced with wheat, corn or oatmeal.
• Spoon a small amount of mass onto a heated frying pan and form a shape. Cheesecakes are fried for 2-3 minutes on each side.
• Ready cheesecakes can be served with sour cream and fried fruit. To make them, you need to melt 30 g of butter, add peaches, strawberries, cherries and 1 tbsp. cane sugar. The fruits are fried for 5-10 minutes.

Scrambled eggs with herbs and mushrooms

An egg is an ideal breakfast product. You can create more than 10 dishes with it. It contains a lot of protein and vitamins.

To prepare healthy scrambled eggs with herbs you will need 10-15 minutes.

• Sprinkle a little oil on the heated frying pan and add finely chopped onion.
• Once the onions are golden and soft, you can add the mushroom slices. Champignons are the most commonly used because they are the easiest to buy. In the summer, it is better to replace them with fresh porcini mushrooms, honey mushrooms or chanterelles. Together with the onions, fry the mushrooms for 5-8 minutes, stirring constantly.
• Break 2 eggs into a deep bowl, add chopped dill and parsley, grated cheese. The mixture must be stirred well, salt and pepper.
• Pour the prepared mixture over the mushrooms and onions.
• The dish is brought to readiness over medium heat for 5 minutes.

Pearl barley

The cereal has a low cost. Its use promotes weight loss and saturates the body with useful substances. Pearl barley contains essential microelements such as magnesium, calcium, phosphorus, manganese, copper, iron, vitamins E, group B. Thanks to this, eating such a dish has a positive effect on the entire body.

This cereal is rich in plant fiber, which cleanses the stomach and intestines of mucus and fecal stones, which helps improve digestion and eliminate constipation. Eating pearl barley porridge, thanks to the amino acids it contains, gives you quick satiety and no feeling of hunger. The product activates the production of collagen, which promotes skin rejuvenation.

Recipe for making pearl barley porridge:

1. Soak 200 grams of cereal in water for 12 hours.
2. Place the swollen cereal in three glasses of cold water, let it boil and cook over low heat for half an hour.
3. Cover and leave for 15 minutes.

During the pearl barley porridge diet, you are allowed to eat boiled meat or fish, cottage cheese, vegetable salads, apples and prunes. The dish itself should be consumed without salt or sugar. Duration - 7-10 days.

Protein breakfast foods

These breakfast options are ideal when there are workouts that require a lot of protein. After all, it is he who is responsible for the quality and volume of muscles.

Soft-boiled egg and toast with cream cheese

It is better to cook eggs for more than 10 minutes to get the perfect taste. For a balanced breakfast you need 2 eggs. Toast is made from whole grain bread. If this is not available in the store, it is better to give preference to classic black bread or with the addition of seeds.

Toast must be fried; if you don’t have a special apparatus, this can be done in a frying pan. Hot bread should be greased with curd cheese. If desired, you can add a cucumber, 2 pieces of lightly salted salmon, lettuce. This breakfast can be prepared in 5-10 minutes. It is recommended to supplement it with green tea.

Celery with nut butter and sesame seeds

A bright and unusual combination that can diversify any diet. Celery is so popular due to its unique composition. It contains vitamins A, B, PP, C, K, iron, calcium, magnesium, phosphorus. In addition, its calorie content is only 13 calories, it is rich in acids and essential oils.

This combination of products can make an excellent smoothie. It is prepared in 3 stages:

• 5-7 spinach leaves, 1 cucumber and 1 stalk of celery are thoroughly washed. It is better to peel and cut the cucumber.
• Next, the ingredients along with the nut butter are sent to a blender and mixed in it. If the consistency is thick, you can add water.
• The finished smoothie should be poured into glasses and garnished with sesame seeds.

Kiwi with yogurt

A quick and tasty breakfast that you won’t get tired of for a long time, because it can always be diluted with additional products.

For this recipe, it is better to use regular yogurt without additives. The option labeled “Thermostatic” is good. Chopped ripe kiwi is simply added to it. To increase the amount of vitamins and fats, you can add a handful of granola, which contains nuts and dried berries.

Muesli with soy milk

Classic muesli with berries and nuts should be topped with cool soy milk. You can add a banana or an apple to this dish. In addition, you can additionally prepare small toasts with avocado.

Cheese pancakes

Ingredients:

• milk - 200 ml;
• eggs - 2 pcs;
• flour - 100 g;
• cheese - 100 g;
• dill;
• salt to taste;
• baking powder - 1 teaspoon.

Cooking method

Place the pan on the fire in advance to warm it up. At the same time, mix milk, eggs, flour, baking powder, grated cheese and finely chopped dill in a bowl. Add salt to taste. Spread a little batter over the entire surface of the pan and bake the pancakes on both sides until golden brown.

Breakfasts for every day for men and women

Sometimes it can be difficult to create a menu. Some people don't have enough time, others don't have enough knowledge. There are several universal recipes that are suitable for all women. They have a good ratio of BCJU and a lot of vitamins.

For women:

Men need to eat many more calories every day than women. That's why their breakfasts are a little different.

For men:

Diet breakfasts are tasty, and most importantly healthy. They trigger metabolism, help you wake up, get a good mood and energy for work. Such balanced breakfasts are necessary for losing weight quickly without harm to health.

How much rice porridge can you eat per day?

Excessive consumption of rice porridge can cause digestive problems, so you should limit yourself to one serving per day. It is not recommended to eat rice in large quantities every day. If it is cooked with milk, then it is enough to consume ½ cup of rice and a cup of milk per day. The daily norm is 150 g of cereal.

Rice porrige