Top 25 diet recipes for Breakfast PP + use Breakfast

A full and nutritious Breakfast is the Foundation of good nutrition. The first meal provides the body with energy necessary for its full activity, starts your metabolism. Even if you’re dieting, you can choose to have a delicious and nutritious PP Breakfast for weight loss.

PROPER NUTRITION: how to start step by step

The benefits of Breakfast and why?

About the necessity of morning meal talked. What is its use and why it is so important to start your day with a wholesome, vitamin-rich and healthy Breakfast?

1. The morning Breakfast is good for weight loss: it includes all metabolic processes and aktiviziruyutsya metabolism. Thanks to the complete Breakfast, the body can function without accumulating fat.
2. Quality useful PP Breakfast awakens the body and helps it recharge for a whole day. You will forget about fatigue and sleepiness.
3. PP rich Breakfast reduces the chance of the evening, “Saarow”. It is a uniform distribution of meals throughout the day helps to maintain a slim figure.
4. If you regularly eat Breakfast, you can protect yourself from gastritis and ulcers. Remember, long breaks in food cause serious gastrointestinal disease.
5. The morning meal is almost guaranteed to be processed by the body, and therefore will not have deposited you on the sides. If we are to afford little weakness – it is only in the morning.
6. Even if you’re on a diet and restrict food, is not a reason to refuse to eat in the morning. There are great options PP breakfasts for weight loss that will not harm your body.

One of the main rules of healthy nutrition is a daily healthy Breakfast. If you watch your diet, then skip a full morning meal in any case impossible. The caloric content of the Breakfast should be 20-25% of total daily energy intake.

How to teach yourself to Breakfast?

Many people neglect Breakfast, limited a Cup of coffee. If you skip morning meal, it’s time to develop a useful habit to start and a full Breakfast daily. This will help you not only improve your health but also to improve the figure. There are a few simple ways to train yourself to Breakfast:

1. Cook your food the night before. The biggest problem for many is lack of time in the morning. Prepare the necessary food from the evening to the morning there was only her, for example, to warm up.
2. Immediately after waking up drink a glass of water. This will help build up your appetite.
3. For starters, you can opt for a “quick” PP-Breakfast. The most simple and quick meals especially suitable for those who loves culinary complexity. Same smoothie, or Sonya sandwiches will be the perfect start to the day.
4. Do not eat at night heavy meals. You have to Wake up with a slight feeling of hunger.
5. Just decide for yourself that Breakfast is a mandatory morning ritual, how to wash or brush your teeth. You can start to find the easiest and most delicious Breakfast that you will not want to miss.
6. Remember that regular Breakfast is a matter of habit. The first time you have to force yourself to eat in the mornings, but after a week you won’t remember what you ever did without Breakfast.
7. If you never have time for Breakfast, the cook such dishes which you can have Breakfast on the way to work, in transport or at work (e.g., smoothies, cocktails, lazy oatmeal, casseroles).
8. Try to cook a variety of PP Breakfast, you can sometimes pampered PP-pancakes or healthy muffins. Of course, if you every morning, eat oatmeal and you don’t need diversity, it is even easier.
9. Engage the household in the morning Breakfast, make it a pleasant morning ritual, when you are together around the table.
10. Go early and follow the regime of food and sleep – it will also make a significant contribution in the formation of the habit of regularly Breakfast.

What should consist of Breakfast?

Ideally, Breakfast should contain complex carbohydrates and proteins. This option will help to maintain a good shape and to remain well-fed.

1. Complex carbohydrates provide the body with energy, contribute to the effective functioning of the brain, improve concentration, well satisfy hunger. Complex carbohydrates on the nutrition is cereals (oat, buckwheat, barley, pearl barley, wholegrain rice), wholemeal bread (whole wheat or rye), vegetables, berries, unsweetened fruit. Complex carbohydrates are digested for a long time and provide energy all morning long. That they recommend to include in the daily diet.
2. Fast carbs can’t be the basis of PP-Breakfast (otherwise it will not PP). Fast (simple) carbohydrates, in contrast to the complex, do not give long-lasting energy and satiety, so after an hour you will feel strong hunger. In addition, fast carbs are the main cause of diabetes and obesity. To fast carbs, sugary cereal, hot cereal, white bread, sugar, biscuits, confectionary, sweet fruits and dried fruits. You can add some fast carbs in addition to complex carbohydrates and proteins in small amounts (for example, add in the cereal, dried fruit and honey), but the basis of PP-Breakfast fast carbohydrates should not be.
3. Proteins, and complex carbohydrates, provide long-term saturation of the body with energy and useful components, and also help avoid the rapid emergence of feelings of hunger. In addition, proteins to nourish muscles, which is especially important after sleep, when the body for a long time have not received nutrients. Therefore, proteins for Breakfast should definitely be included in the diet of people involved in sports. In a list of useful sources of protein include eggs, cottage cheese, boiled meat and fish, different types of cheese, sports protein.

Read more:

• Simple and complex carbohydrates: all what you need to know
• Proteins in nutrition: all what you need to know

Examples of PP hearty breakfasts:

• Porridge with fruit/dried fruit/nuts/honey
• Lazy oatmeal in a jar
• Cottage cheese pie or cheese cakes
• Fruit salad with nuts and yoghurt
• Osamabin with various fillings
• Scrambled eggs or omelette

Examples of rapid PP-breakfasts:

• Smoothie with cottage cheese, fruit, berries or vegetables
• Natural yogurt with fruits or dried fruits
• Cheese + fruit or berries (or honey / dried fruit)
• Sandwiches with wholegrain or rye bread
• Eggs “hard boiled” + a slice of low fat cheese
• Whole-grain cereal with milk

TOP 20 best smoothie recipes

Top 20 PP Breakfast

Large selection of food in our time gives you the opportunity to choose for themselves how a nutritious Breakfast and diet Breakfast for weight loss. If you care about your health and shape, never forget morning meal.

1. Oatmeal with honey and nuts

Ingredients:

1. Oatmeal – 3 tbsp
2. Milk – 100 ml
3. Honey – 1 tsp
4. Nuts – 20 g
5. Fruits and berries – to taste

Cereal, pour milk, you can use the water. Cook until tender, you will need an average of 6 minutes. To the cooled dish add the nuts and honey, you can also add fruit, berries or dried fruit. Oatmeal goes well with fresh juice and herbal tea. The specified number of products in PP recipe Breakfast is enough to prepare 1 serving of oatmeal.

Oatmeal nourishes the body with minerals and vitamins, helps to lose weight, but also positively affects the function of internal organs, particularly the digestive tract. Nuts give long-lasting satiety, and the honey makes the cereal sweet and tasty.

KBZHU per 100 g:

• Calories: 197 calories
• Proteins: 6,4 g
• Fats: 8.6 g
• Carbohydrates: 24,9 g

2. Cottage cheese cheesecakes

Ingredients:

1. Curd 5% – 400 g
2. Egg whites – 4 PCs.
3. Sweetener to taste

All the ingredients should be well mixed. For baking cakes on two sides it is better to use a non-stick pan but you can fry a small amount of oil. Cheese cakes without flour are fine, so flip them sparingly. The output of the specified number of products – 10 cheesecakes.

This PP Breakfast promotes the absorption of vitamin D, the dish also contains vitamin a in large quantity. This helpful trace mineral is very important for the body’s protective functions and good vision. Rich in vitamin cheesecakes also prevent psychological and emotional fatigue.

KBZHU per 100 g:

• Calories: 106 kcal
• Protein: 16.1 g
• Fats: 4.1 g
• Carbohydrates: 1.5 g

3. Lazy oatmeal in a jar

Ingredients:

1. Rolled oats (not quick cooking) – 100 g
2. Natural yogurt or thick yogurt – 60 ml
3. Milk – 60 ml
4. Banana – 1 piece
5. Fruits, berries, dried fruits to taste
6. Honey to taste

Lazy oatmeal will suit very busy people who have no time to stand in the kitchen in the morning, even 5 minutes. It is early in the evening. Ingredients for the lazy oatmeal mix in a jar 0.5 l, add chopped bananas and sweetener, honey, fruit, berries, dried fruits. Then tightly close the jar and leave in the fridge overnight.

Lazy oatmeal in the Bank you just need to take out of the fridge to eat in the morning or to take with you to the office. It is very nutritious and healthy PP Breakfast, very simple and fast. Winter oats can be reheated in the microwave, and even in summer is cold. PP this Breakfast is rich in fiber, which normalize the function of the digestive tract, removes from the body salts, cholesterol, radionuclides.

KBZHU per 100 g:

• Calories: 165 kcal
• Protein: 5.5 g
• Fats: 3.3 g
• Carbohydrates: 30,2 g

4. Sandwiches with cheese and egg

Ingredients:

1. Bread (whole wheat or rye) – 6 pieces
2. Eggs – 3 PCs.
3. Milk – 1 tbsp
4. Hard cheese – 100 g
5. Herbs, salt, pepper – to taste

This is another simple recipe PP Breakfast. In egg you must add the paprika, salt, and milk. Mix with chopped greens and fry until cooked on both sides (it is desirable to use a non-stick pan). Scrambled eggs should be cut into three equal parts, then place 3 slices of bread in shape, the top of the omelet, cover the second part of the bread and sprinkle with grated cheese. Send sandwiches in a microwave oven to dissolve cheese. Optionally, you can add on the sandwich, breast, or lean ham, if you want to make a sandwich more satisfying. The output from this amount of ingredients – 3 servings.

The dish with vitamins C, E, B1, A, protein, calcium, iron promotes the excretion of toxins from the body, speeds up metabolism.

KBZHU per 100 g:

• Calories: 232 kcal
• Proteins: 15,13 g
• Fats: 10.5 g
• Carbohydrates 17,4 g

5. Casserole of buckwheat, apples and raisins

Ingredients:

1. Buckwheat – 200 g
2. Apples – 2 PCs.
3. Raisins – 50 g
4. Curd 5% – 100 g
5. Egg – 2 PCs.
6. Low-fat sour cream – 3 tbsp
7. Ground cinnamon, sweetener, vanillin – to taste

For cooking casseroles you need to boil buckwheat until tender. Curd wipe through a sieve. In buckwheat add the cheese, eggs, whipped with Splenda, chopped apples and pre-soaked in boiling water raisins. Thoroughly mixed ingredients should be placed in a baking pan, greased. Bake at 180 degrees for 10-15 minutes. The above quantities of food sufficient to make 2 portions.

This PP Breakfast activates blood, it is also useful to use in diseases of the kidney and liver and at low levels of hemoglobin. Buckwheat, which is the basis of this Breakfast for weight loss also contains a lot of useful easily digestible protein to support muscle.

KBZHU per 100 g:

• Calories: 149 kcal
• Proteins: 6,4 g
• Fats: 2.6 g
• Carbohydrates: 26.1 g

6. Apple fritters

Ingredients:

1. Apple – 1 PC.
2. Egg – 1 PC.
3. Rice flour – 4 tbsp
4. Vegetable oil – 5 g
5. Sweetener to taste

You need to peel an Apple and grate it on a coarse grater. Then add the sweetener, egg, flour and mix well. On a greased pan you need to put the batter into small pancakes and fry on low heat under the lid on both sides until cooked. If you do not sit on a strict diet, you can serve pancakes with honey, banana or jam.

This amount of ingredients is enough for two servings. In this recipe contains proteins (egg), and carbohydrates (apples and flour), so this Breakfast will provide you with essential nutrients.

KBZHU per 100 g:

• Calories: 165,8 kcal
• Protein: 4.5 g
• Fats: 3.9 g
• Carbohydrates: 26,9 g

7. Osamabin

Ingredients:

1. Rolled oats – 3 tbsp
2. Milk – 60 ml
3. Egg – 1 PC.
4. Toppings to taste

To prepare one serving olsenonline a specified amount of oat flakes should be pre-grind in a coffee grinder, then mix with milk and egg. The resulting mixture should be beat with a blender or fork. For baking, use the waffle iron to fry cake comfortably, and in a pan on both sides. Osamabin can be supplemented with sweet, dairy, meat or vegetable fillings to your taste.

Osamabin improves digestive function due to the large amount of fiber, removes toxins, nourishes the body with healthy minerals, including magnesium, calcium, zinc, phosphorus.

KBZHU per 100 g:

• Calories: 169 kcal
• Protein: 8.7 g
• Fat: 7.1 g
• Carbohydrates: 18,7 g

Top 10 recipes olsenonline + toppings

8. Dumplings

Ingredients:

1. Curd 5% – 200 g
2. Chicken egg – 1 PC.
3. Rice flour – 3 tbsp
4. Sweetener to taste

To prepare lazy dumplings of cheese mix with egg and sweetener. Then add the rice flour and again stir well. From the resulting test will need to form balls. To do this, roll the dough into a roll and slice, or just tear off pieces of dough and roll into small balls. Then put the dumplings into boiling water, boil 2-3 minutes after surfacing.

This is a very simple, quick and nutritious PP Breakfast that you can prepare not only in the day, but in everyday life. This dish contains a set of essential amino acids, which are necessary for building cells and tissues in our body.

KBZHU per 100 g:

• Calories: 175 calories
• Protein: 14.5 g
• Fats: 5.2 g
• Carbohydrates: 16.9 g

9. Granola for Breakfast

Ingredients:

1. Oatmeal (not instant!) – 2 cups
2. Nuts 0.25 Cup
3. Dried fruits – 0.25 Cup
4. Seeds 0.25 Cup
5. Honey — 6 tbsp.
6. Sunflower oil — 2 tbsp
7. Vanilla, cinnamon to taste
8. A pinch of salt

To prepare the granola, mix oats with nuts and seeds. Then mix in a saucepan the honey, oil, vanilla, cinnamon, salt and pepper and put on fire to dissolve the ingredients. Boil is not necessary. The dry mixture to combine with the liquid and mix well with your hands. Then spread the granola on a baking sheet (preferably on parchment) and send in the oven for 40-50 minutes at a temperature of 160 degrees. When granola is ready, give her time to cool down and become crunchy, add the dried fruit.

Granola is so tasty Breakfast that he was happy to eat both adults and children. If you think you don’t like oatmeal, try the granola from the Breakfast you just do not give up. When making granola, you can experiment with products, using a combination of various nuts, dried fruits and sunflower seeds to your taste.

KBZHU per 100 g:

• Calories: 399 calories
• Protein: 8.1 g
• Fat: 15.4 g
• Carbohydrates: 59.5 g

10. Corn porridge with pumpkin

Ingredients:

1. Pumpkin – 1 kg
2. Corn flour – 3 cups
3. Water – 0, 5 cups
4. Butter – 3 tbsp
5. Salt – 1 tbsp
6. Fresh herbs – to taste

These products is enough to prepare 4 portions. The pumpkin should peel, cut into cubes and place in a saucepan. Then add water and salt and cook under closed lid for 10 minutes until soft. Corn flour should be pour gradually, cook, stirring constantly until tender. Is cooking about 10 minutes. Before serving, decorate with chopped herbs.

PP this Breakfast will help to clear the esophagus as cereal contains fiber in large quantity. Vitamins in the composition of meals, including b, C, E, are natural antioxidants and improve skin elasticity, enhance Shine of hair and the fortress of teeth.

KBZHU per 100 g:

• Calories: 163 kcal
• Protein: 3.4 g
• Fats: 3.7 g
• Carbohydrates: 30,1 g

Top 10 recipes with pumpkin

11. Curd pudding with raisins

Ingredients:

1. Curd 5% 500 gr
2. Raisins – 100 g
3. Eggs – 4 PCs.
4. Sweetener to taste

For cooking casseroles you need to break the eggs in a glass form, add sweetener, whisk until a homogeneous mixture. Then add the raisins and gently stir. Place the casserole in the oven, preheated to 180 degrees for 45 minutes. The output of the specified number of products is 5-6 servings.

The dish is recommended for people leading an active lifestyle, as it promotes muscle growth, strengthens the skin, stimulates the production of collagen and elastin, nourishes the retina, free radicals have positive effects on the metabolism of the body. Due to the cottage cheese and egg casserole gives a very nutritious and, due to the raisins – delicious.

KBZHU per 100 g:

• Calories: 148 kcal
• Protein: 14.3 g
• Fat: 6.1 g
• Carbohydrates: 9.3 g

Top 20 recipes with cottage cheese

12. Fruit and oatmeal smoothie

Ingredients:

1. Banana – 1 PC.
2. 1 pear
3. Peach – 1 PC.
4. Kefir – 150 ml
5. Cereal – 30 g

Peeled and cut into small cubes fruits must be placed in the container of a blender, and then pour the cereal, pre-soaked in kefir. Whisk until smooth. Vitamin mix it is easier to drink through a straw. The output of the specified number of products is 1 serving.

This Breakfast smoothie helps with weight loss, a beneficial effect on the digestive tract, gives you energy for the whole day.

KBZHU per 100 g:

• Calories: 76 kcal
• Protein: 2.3 g
• Fats: 1.2 g
• Carbohydrates: 14.9 g

13. Diet sandwiches with avocado

Ingredients:

1. Bread (rye or whole wheat) – 2 slices
2. Avocado – 0.5 part
3. Egg boiled or fried – 1 PCs.
4. Tomato – 2 PCs.
5. Lemon juice, onions, herbs – to taste

Using the oven, toaster or frying pans should do the toast. Avocados need to be cleaned, add salt, limonny juice and chop the pulp. The resulting pulp can be combined with onions or herbs. Sauce should be spread on the toast, decorate the top with the egg and slices of tomatoes.

Such a sandwich for Breakfast for weight loss will help to boost your energy and useful nutrients, including vitamins a, E and C, potassium, calcium and manganese. The sandwich goes well with green tea.

KBZHU per 100 g:

• Calories: 127 kcal
• Protein: 4.7 g
• Fats: 7.5 g
• Carbohydrates: 9.8 g

14. Diet sandwiches with cheese

Ingredients:

1. Bread (rye or whole wheat) – 2 slices
2. Curd 5% – 150 g
3. Sour cream (low fat) – 1 tbsp
4. Dill, parsley or cilantro, salt, spices, garlic – to taste

Finely chopped greens mix with sour cream and cheese. In the resulting mass add salt, spices, herbs and mix to a paste. Then spread on toast tselnozernovym bread or crackers, which are a source of complex carbohydrates. From this amount of ingredients make one serving.

This Breakfast for weight loss contains magnesium, calcium and iron. It’s the perfect combination not only for those who want to get rid of extra pounds, but to gain muscle mass.

KBZHU per 100 g:

• Calories: 158 kcal
• Protein: 14,8 g
• Fats: 4.8 g
• Carbohydrates: 13.1 g

15. Smoothie with banana and oatmeal (if no time!)

Ingredients:

1. Oat flakes – 2 tbsp
2. Banana – 1 PC.
3. Milk – 250 ml
4. Hot water – 2 tbsp

Oatmeal pour hot water and infuse for 5-10 minutes. Then in a blender laid the mixture of cereal, poured the milk, there is sent cleaned and chopped banana and stir everything thoroughly. Serve banana smoothies or sprinkled with cinnamon. Of the ingredients, you can prepare 1 serving.

This is one of the best PP’s Breakfast in terms of speed of preparation, nutritional value and usefulness. Smoothie with banana and oatmeal energizes the body with energy and normalizes digestion. In addition, prepared quickly and easily.

KBZHU per 100 g:

• Calories: 92 kcal
• Protein: 3.3 g
• Fat: 2.9 g
• Carbohydrates: 13.7 g

16. Shawarma is a low-calorie

Ingredients:

1. Lavash – 180 g
2. Boiled chicken breast – 100 g
3. Cheese low-fat – 50 g
4. Sour cream – 50 g
5. Cabbage, tomato, cucumber – to taste

The chicken and vegetables should be cleaned and finely chop. Pair them with grated cheese. The resulting mass should be distributed evenly on the pita bread, add some sour cream. Twisted sheet to send in a pre heated oven for 2-3 minutes. The yield of the products is 1 serving.

Shawarma can be even more nutritious dish, if you add a lot of greens and fresh vegetables that contain a lot of fiber necessary for the correct operation of the digestive tract.

KBZHU per 100 g:

• Calories: 210 kcal
• Protein: 15.2 g
• Fat: 6.1 g
• Carbohydrates: 23.1 g

17. Pudding from rice with coconut milk

Ingredients:

1. Arborio rice, you can optionally use any other brand – 0.75 cups
2. Coconut milk – 200 ml
3. Coconut – 4 tbsp
4. Sweetener (honey, syrup) – to taste

Products enough for making 1 serving of the pudding. The rice should pour cold water (2 cups). Cook for 10 minutes, until the liquid evaporates. In the finished porridge add the coconut milk, salt and cook for another 10 minutes until smooth. Before removing from heat, you need to add a bit more milk. Rice pudding will have a sweet taste of honey and sugar. Cakes need to cool down, after which it can be moved in a sundae dish or glass. To serve preferably cold or room temperature, for decoration can be used vanilla, blueberry, strawberry or mango.

Pudding helps clean the intestines, frees the body of toxins, helps to get rid of excess weight.

KBZHU per 100 g:

• Calories: 315 kcal
• Protein: 5.5 g
• Fat: 19.3 g
• Carbohydrates: 30,2 g

18. Breakfast with Chia seeds

Ingredients:

1. Greek yogurt – 2 cups
2. Kefir – 0.5 cups
3. Honey – 1 tbsp
4. Chia seeds – 1/4 Cup
5. Bananas, walnuts, BlackBerry – to taste

In capacity it is necessary to mix the yogurt with the yogurt, honey and Chia seeds. For the swelling you should place the mixture in the fridge for half an hour, then add toppings if desired – fruits, nuts. Breakfast for weight loss can be stored in the refrigerator in a tightly closed container.

This recipe PP Breakfast contains large amount of fiber, antioxidants, iron, calcium, zinc and potassium, and fatty acids. The specified number of products is sufficient to prepare 1 serving PP Breakfast.

KBZHU per 100 g:

• Calories: 163 kcal
• Proteins: 6,9 g
• Fats: 8.5 g
• Carbohydrates 14,1 g

19. Vegetable muffins

Ingredients:

1. Eggs – 3 PCs.
2. Frozen vegetables – 1 Cup
3. Cheese – 40 g
4. Milk – 2 tbsp
5. Salt and pepper to taste

Mix in a deep casserole eggs, milk, frozen vegetables, grated cheese, pepper and salt. The resulting mixture is poured in the silicone molds for muffins. If you don’t have molds, you can pour into any other container for baking. Then you get a cake, not cupcakes, which is also very tasty. This amount of ingredients is enough for 2 servings.

This protein variant PP Breakfast is great losing weight as it contains low carbs. Also this dish will appeal to those who don’t like sweet cereal, casseroles and pancakes, and prefers vegetable recipes.

KBZHU per 100 g:

• Calories: 112 kcal
• Protein: 8.4 g
• Fat: 7.1 g
• Carbohydrates: 2.9 g

20. Parfait with yogurt and pumpkin

Ingredients:

1. Pumpkin puree – 120 g
2. Honey or maple syrup – 1 tbsp
3. Ground cinnamon – 0.5 tsp.
4. The Greek low fat yogurt – 150 g
5. Muesli (or porridge) – 1/3 Cup
6. Strawberries – optional

In a small container mix the puree with the syrup and cinnamon. Dessert should be placed in the glass in layers – pumpkin, yoghurt, muesli. As a decoration on top you can use chopped strawberries. Exit ingredients 1 serving.

In this PP the Breakfast contains large amounts of carotenes, which the body turns into vitamin a and other vitamins C, E, K, group B. besides, pumpkin is recognized as perfect diet product.

KBZHU per 100 g:

• Calories: 123 kcal
• Protein: 3.9 g
• Fats: 4.3 g
• Carbohydrates: 17,1 g

21. Salad with chicken breast

Ingredients:

1. Chicken breast – 150 g
2. Cherry tomatoes – 6 PCs.
3. Natural yoghurt – 125 g
4. Lettuce leaves – 100 g
5. Parsley – small bunch
6. Salt for the marinade: 30 g

A very simple version of PP Breakfast for those who like the morning to eat a salad. For its preparation you need on a plate to put boiled breast, lettuce, balsamic, tomatoes and pour the yogurt with the chopped parsley. Out of this number of products out 2 servings.

You can cook the breast in any way, but if you want to make sure your delicious breast for salad, you can use this recipe. For this you need to start making Breasts in the evening. In 1 liter of water at room temperature dilute the salt. In solution it is necessary to place the fillet and put into the fridge for 2 hours, then rinse it with water and dry lightly with a towel. Prepared chicken needs to be put in the oven, preheated to 100 degrees for 60 minutes. The finished brisket should be wrapped in foil and leave in a cool place. In the morning it should warm up in the microwave or on the corrugated pan.

The dish contains vitamins b and C, PP, As, amino acids, choline, potassium, thereby helping to strengthen the protective function of the body, cleans the liver from fat, prevents the development of heart attacks and strokes.

KBZHU per 100 g:

• Calories: 55,5 kkal
• Protein: 8.7 g
• Fats: 1.2 g
• Carbohydrates: 2,63 g

22. Casserole with tomatoes and olives

Ingredients:

1. Curd 5% – 300 g
2. Eggs – 2 PCs.
3. Hard cheese – 50 g
4. Tomatoes – 100 g
5. Olives – 10 PCs

To prepare 2-3 servings of food must preheat the oven to 170 degrees, then mix in the container of a blender grated cheese, eggs, and cheese, all carefully whisk in the resulting mass add salt and pour in a baking pan. Top place the tomatoes and olives. The average cooking time is 20 minutes.

In this PP Breakfast for weight loss contains manganese and calcium in large quantities that beneficially affect the musculoskeletal system. This is also useful dish prevents the formation of gallstones.

KBZHU per 100 g:

• Calories: 129 kcal
• Protein: 12.9 g
• Fat: 7.9 g
• Carbohydrates: 2.2 g

23. Buckwheat with milk for the lazy

Ingredients:

1. Buckwheat – 80 g
2. Milk – 100 ml
3. Salt to taste

Buckwheat tends to swell without cooking, just add hot water. Product without heat treatment retains a full complement of minerals and vitamins. It is possible for example in the evening rinse the buckwheat and cover with water. In the morning is enough to warm up a ready-made porridge in the microwave and add warm milk. Fast PP Breakfast is ready! This amount of ingredients is enough for making one serving.

Buckwheat contains Nickel, iodine, phosphorus, cobalt, vitamins PP and E, increases the basal metabolism, thereby helping burn calories. The product is also recommended for high blood pressure, atherosclerosis, peptic ulcer disease, reduced protective functions of the body.

KBZHU per 100 g:

• Calories: 175 calories
• Protein: 7,4 g
• Fats: 3.5 g
• Carbohydrates: 30.3 g

24. Scrambled eggs with mushrooms and vegetables

Ingredients:

1. Eggs – 2 PCs.
2. Red beans – 4 tbsp
3. Tomatoes – 1 PC.
4. Mushrooms – 2 PCs.
5. Herbs, salt, pepper – to taste
6. Vegetable oil for frying

To prepare two servings of the Breakfast for weight loss you need to slice the mushrooms and tomatoes slices, fry them on a heated frying pan on both sides. Add beans, a little fry. Mix the eggs in a separate Cup, add salt and pepper, put into a pan. Fry both sides, carefully place on a plate.

This Breakfast for weight loss contains vitamins B1, B2, B3, iron, calcium, helps strengthen bones, increases hemoglobin.

KBZHU per 100 g:

• Calories: 117 kcal
• Protein: 9.1 g
• Fats: 3,62 g
• Carbohydrates: 11.5 g

25. Protein omelet for muscle mass

Ingredients:

1. Egg white – 10 pieces
2. Milk – 200 ml
3. Olive oil – 2 grams

This Breakfast option is particularly attractive to athletes, who work on the ground. Proteins should be thoroughly whipped in a blender, add the milk and continue to stir till the formation of air masses with foam. The form greased with olive oil, RUB over the entire surface with a brush, then pour into it the resulting mass and cook for ten minutes. The oven should be preheated to a temperature of 200 degrees. The output is 2 servings.

Such a protein Breakfast for weight loss helps to increase muscle mass, perfect for power people with a high physical loads, and ensures healthy nails, hair and teeth.

KBZHU per 100 g:

• Calories: 57 kcal
• Protein: 7,4 g
• Fats: 2.1 g
• Carbohydrates: 2.2 g

26. Protein shake (if no time!)

Ingredients:

1. Whey protein – 30 g (1 scoop)
2. Milk – 200 ml

Another good option for extremely fast PP Breakfast is a whey protein. In principle you can use any type of sport protein (also casein, which is more suitable for use at night), but for a morning meal ideal exactly whey protein. Take 1 scoop of protein (usually 30 grams) and mix it with milk and water. If you want to reduce calorie, you can take 50% milk and 50% water.

Whey protein will provide nutrition to your muscles after a long break in period of sleep. In addition, a protein shake is low in calories, delicious, nutritious and very quick to prepare product. So this is perfect PP Breakfast for busy people.

KBZHU per 100 g:

• Calories: 106 kcal
• Protein: 12.5 g
• Fats: 3.9 g
• Carbohydrates: 5.4 g

All about whey protein

See also:

• Counting calories: the most comprehensive guide to calorie counting!
• Top 10 sports supplements: what to take for muscle growth