Slimming breakfast: nutritional guidelines and recipes with photos
Nutritionists claim that morning meal plays a very important role in the life of any person. His pass is fraught with a drop in blood sugar levels and a slowdown in metabolism. All this leads to a number of health problems and contributes to weight gain. In today's publication, we will examine in detail a few simple breakfast recipes for weight loss.
Recommendations of specialists
It's no secret that the main reason for the appearance of extra pounds is poorly balanced, unhealthy diet. Therefore, those who want to lose weight, you need to start moving toward the cherished goal with a revision of your diet and adjusting eating habits. A very important role in this matter is played by the morning meal.
In the breakfast menu for weight loss should include delicious, easily digestible and at the same time nourishing meals, consisting of natural ingredients that do not require long-term heat treatment.This may be porridge (oatmeal, buckwheat or corn), yogurt, kefir, cottage cheese, eggs, smoothies, fruit or vegetable salad.
In the morning diet it is strictly forbidden to introduce products such as store juices, fast-cooked muesli and fatty meat. It is also undesirable to start your day with heavy fried foods and pastries.
Oatmeal with fruit and nuts
Nutritionists believe that it is best to start your day with a plate of cereal for breakfast. For slimming, it is undesirable to use flakes of fast preparation, since they contain many chemical additives. Therefore, in advance, make sure that your home always has the usual cereals. This time you will need:
- 3 tbsp. l oatmeal.
- 100 ml of drinking water.
- 2 tbsp. l any ground fruit.
- 2 walnuts.
To serve breakfast oatmeal for weight loss, you do not have to get up much earlier than usual. The whole process of cooking this dish takes no more than a quarter of an hour. To begin with, the flakes are poured into a saucepan with boiling water and boiled for about two minutes. Then they are insisted briefly under the lid, spread on a plate, supplemented with finely chopped fruit and sprinkled with chopped nuts.
Cottage cheese with egg and greens
Those who want to get rid of a couple of extra pounds, we recommend to pay attention to another interesting version of the breakfast for weight loss. To prepare a portion of this low-calorie and very healthy dish, you will need:
- 3 tbsp. l cottage cheese.
- 3 tbsp. l chopped greens.
- Boiled egg.
- 2 tbsp. l kefir.
This dish is cooked in just a few minutes. For a start, in a deep bowl, combine mashed cottage cheese and chopped greens are combined. All this is complemented with pieces of boiled eggs, pour the right amount of yogurt and mix thoroughly.
Lovers of dairy products will probably come in handy with another interesting diet diet recipe for weight loss. To play it, you will need:
- 250 g of cottage cheese.
- ½ cup flour.
- Large egg.
- Salt, sugar and vegetable oil.
It is necessary to begin the process of processing the curd. It is kneaded with a fork, salted, sweetened and supplemented with an egg. The resulting mass is combined with flour and mix thoroughly. Cheese cakes are made from the finished dough, they are breaded and fried until an appetizing crust appears. Served browned products with natural flower honey.
Buckwheat Cottage Cheese Casserole
This version of the breakfast for weight loss will certainly appreciate the true lovers of cereals and dairy products. It is an unusually successful combination of cottage cheese and buckwheat, which means it is suitable not only for dietary, but also for baby food. To cook it, you will need:
- 2 eggs.
- 250 grams of buckwheat.
- 250 g of low-fat cottage cheese.
- 2 tbsp. l low-fat sour cream.
- Water, salt, oil and breading.
Washed and sifted buckwheat boil until cooked and completely cooled. The resulting porridge is combined with grated curd and part of a mixture of eggs and sour cream. All this is laid out in an oiled form, sprinkled with breading and gently leveled. The top of the product is smeared with the remnants of an egg-sour cream mixture. Prepare a casserole for about thirty minutes at 180 ° C.
Brown rice with pumpkin and dried fruits
This version of the healthy breakfast for weight loss will definitely appeal to those who love fragrant cereals. To make it you will need:
- A cup of brown rice.
- Large carrot.
- 2 glasses of water.
- 200 g pumpkin.
- 50 g of raisins.
- 1 tsp Sahara.
- ½ tsp ground cinnamon.
- 1 tbsp. l unrefined oil.
Pre-washed rice is boiled in salted water.After a quarter of an hour, it is supplemented with pieces of peeled pumpkin and continue to cook over low heat. Twenty minutes later, sugar, butter, cinnamon, grated carrots and steamed raisins are added to a common saucepan. All this is covered with a lid and briefly insist on the plate turned off.
Omelet with zucchini and tomatoes
This summer version of the breakfast for weight loss, the photo of which will be placed in today's material, consists of eggs and vegetables. To cook such a low-calorie omelet, you will need:
- Young squash.
- Ripe Tomato
- 2 selected eggs.
- Dill, salt and vegetable oil.
Washed and sliced zucchini fried in a greased hot pan. As soon as it is reddened, it is supplemented with slices of tomato. Literally in a minute, the vegetables are poured with salted eggs, whipped with chopped dill. All this is covered with a lid and brought to full readiness.
Soy cheese is good because it can be included in almost any diet, the purpose of which is to lose weight. Breakfast in the form of an omelet with tofu is obtained not only low-calorie and healthy, but also incredibly tasty. To make it you will need:
- 2 eggs.
- 400 g tofu cheese.
- A slice of garlic.
- 1 tbsp. l olive oil.
- Greens, salt and a mixture of ground peppers.
Start cooking such an omelet is necessary with the processing of soy cheese. It is released from packaging and cut into small cubes. Then tofu supplement chopped greens, a mixture of ground peppers and salted whipped eggs. All this is well shaken and poured into a heated pan greased with olive oil. Prepare an omelet in a closed bowl on the slowest fire.
Cottage cheese casserole
Sour milk - this is the ingredient that is welcomed in the menu of people who adhere to the basic principles of proper nutrition for weight loss. Breakfast in the form of cottage cheese casserole will appeal not only to women on a diet, but also to their loved ones. To prepare such a dish, you will need:
- 2 eggs.
- 300 g low fat cottage cheese.
- 3-8 Art. l whole grain flour.
- Milk, ground cinnamon and soft butter.
First of all, you should do cottage cheese. His shift in a deep container and carefully knead with a fork. Then add flour, a little milk, a pinch of cinnamon and beaten eggs to it. All is well mixed and distributed over the bottom of the mold, lubricated with soft oil.Prepare a casserole for about twenty-five minutes at 200 ° C.
Fans of lush sweet pancakes can be advised to pay attention to one more original breakfast recipe for weight loss. The photo of the dish prepared on it will be placed just below, and now we will find out what is needed to reproduce it. In this case, you should have at your fingertips:
- 50 g of oatmeal.
- ½ cup low-fat kefir.
- 5 tbsp. l vegetable oil (1 - in the dough, the rest for frying).
- 2 tbsp. l brown sugar.
- 1 tsp baking powder.
- 100 g of flour.
- 1 tsp ground cinnamon.
Pre-peeled banana knead with a fork to a state of mashed potatoes, and then combined with non-fat kefir. The resulting mass is supplemented with cinnamon, sugar, vegetable oil, baking powder, sifted flour and ground oatmeal. All this is well stirred, spread with a spoon on a hot, oiled griddle and fry on both sides until a light golden crust.
Apples baked with cottage cheese
Those who are persistently trying to get rid of a few extra pounds, but do not think of their life without something sweet, can be advised to prepare for breakfast a tasty and healthy dessert dish, which includes fruits, honey and dairy products.For this you will need:
- 2 large sweet and sour apples.
- 120 g low fat cottage cheese.
- 2 tbsp. l raisins.
- 2 tsp. honey
Washed apples are carefully wiped with paper towels and gently release from the core. Inside the resulting barrels put the stuffing, made from pounded skimmed cottage cheese, liquid honey and steamed raisins. Stuffed apples are placed on a baking tray lined with a sheet of parchment paper and heat treated. Bake fruit with curd filler no longer than half an hour at 180 ° C.
Dietary pancakes on kefir
This sweet low-calorie delicacy does not contain a single gram of wheat flour and is ideal for a morning meal. To make it you need:
- A cup of semolina.
- 500 ml of 1% kefir.
- A cup of oatmeal.
- 3 eggs.
- ½ tsp quick baking soda.
- Salt, olive oil and any sweetener.
First you need to do oatmeal. They are treated with a coffee grinder, and then supplemented with semolina. The resulting dry mixture is poured with fresh skimmed yogurt and left for a couple of hours. After the designated time has elapsed, whipped eggs, salt, any sweetener, quick soda and three large spoons of olive oil are introduced into the swollen mass.Mix everything thoroughly so that no lumps are left, and spread them in portions on a greased hot frying pan. These pancakes are served in the form of heat, pre-watered with natural flower honey.
According to nutritionists, this is one of the most healthy cereals. It is rich in fiber, soluble dietary fiber and a whole complex of essential vitamins and trace elements, and therefore ideal for a full family breakfast. To make banana porridge, you will need:
- 500 ml of purified drinking water.
- 200 g of oatmeal.
- Ripe large banana.
- Sugar (to taste).
The filtered water is poured into a thick-bottomed pot and sent to a working stove. As soon as it boils, oatmeal is poured into it and cooked on minimal heat. Twenty minutes later, the finished porridge is supplemented with slices of banana sprinkled with sweet sand and heated briefly on the included hob. Serve it in the form of heat, because after cooling it loses the main part of its taste characteristics. For those who love dishes that have a rich aroma, we can recommend adding a little vanilla or ground cinnamon to oatmeal.