How important it is for those who want to lose weight to eat right in the morning, which foods should be included in breakfast and which ones should be avoided, recipes for dietary dishes from cereals, cottage cheese, fruits, vegetables and eggs. A dietary breakfast is the foundation of a healthy diet. It should be nutritious enough to provide a full day of energy but still contain few calories to help you lose weight.
Features of the right breakfast for weight loss
Most nutritional systems and diets for weight loss have a distinctive feature: breakfasts should be hearty, moderate in calories and balanced. It is rare to find a diet that lacks a morning meal.
A poor diet in the morning or no breakfast is the lot of rigid diets aimed at a sharp and rapid weight loss, without taking into account human physiology. Nutritionists are categorically against such methods of losing weight and recommend diets with a balanced diet and the presence of a healthy breakfast.
You don't have to wake up early and stand by the stove for hours to prepare a delicious, low-calorie morning meal. There are tons of diet breakfast recipes that are quick and easy to prepare.
Dishes must meet the following basic requirements:
- Be satisfying, but not hard on the digestive system;
- Prepare quickly;
- Contain vitamins and micro-, macronutrients in sufficient quantities;
- Be prepared from natural products;
- Possess excellent taste.
Do not assume that the last point is not so important for a proper breakfast. Few people will be able to last long on a diet that includes tasteless, albeit healthy dishes.
It is worth noting products that are not recommended for use as a morning meal for those wishing to lose weight:
- Shop muesli, "quick" and dry cereals. These semi-finished products usually contain too much sugar.
- Juices and drinks from the store. The reason is the same - a lot of sugar.
- Smoked meats, fatty meats, fried meat dishes. They contain a lot of salt, simple carbohydrates, fat, and spices. They also whet your appetite.
- Sweets, confectionery. These are simple carbohydrates. You can eat them only for a short time, after which the appetite will return again. In addition, they contain a minimum of nutrients.
Forget about the huge portions for breakfast. The best way to count the calories is for each meal. For example, if your diet involves 1800 calories daily (this is the optimal nutritional value, if you do not sit on a rigid menu and lead an active lifestyle), then it is recommended to take 360-450 units for breakfast. This will make up about 20-25% of the diet.
Be sure to include plain purified water in your morning menu. This is the best way to awaken the body. It has no calories and helps to activate the metabolism. Get in the habit of drinking a glass of water half an hour before a meal. It is advisable to add lemon and honey to it.
The components of breakfast must necessarily contain carbohydrates, proteins, vitamins, trace elements, fruit acids. These ingredients ideally complement each other organically. It is important to follow this rule, as excess protein or fruit acids, for example, can lead to digestive problems. So, a forbidden combination is such a popular dish as scrambled eggs with cheese and bacon. Many dietary breakfast recipes contain fermented milk dressing.
Weight loss diet breakfast recipes
If you eat more or less densely in the morning, then dinner will be minimal. Such a distribution of calories will lead to the fact that your figure will noticeably grow thinner, and your well-being will improve. During the day you will be full of strength and energy, and during the evening meal you will not gain extra pounds. Do not be lazy to prepare delicious and quick breakfasts and alternate them to avoid monotony.
Diet cereals for breakfast
For the Slavs, porridge is the second bread. Its various types are tasty, satisfying, saturating the body with energy, since cereals contain a lot of complex carbohydrates. The best diet breakfast is by far the popular oatmeal. It can be cooked in milk, water, fat-free broth, kefir.
Buckwheat is in second place in the list of popularity. It contains a lot of carbohydrates and protein. Milk buckwheat porridge is an excellent source of protein and the ability to replace even meat by this indicator. Also useful are such cereals as brown rice, sprouted wheat, corn. The main recommendation is that sugar should not be added, it is better to replace it with sweet dried fruits or fresh fruits.
Flaxseed porridge
Flaxseed porridge is very useful for those wishing to lose weight. It contains vitamins, minerals, amino acids, lignans, fiber, omega-3 fatty acids. The dish is prepared not from flax seeds, but from the cake, which remains after pressing the oil from the flax. You can buy such flour in most supermarkets or make it yourself: grind the seeds of the plant in a coffee grinder.
For cooking, we need: half a glass of milk, 2 tablespoons of flaxseed flour, 1 tablespoon of dry fruits, 1 teaspoon of pine nuts, half a teaspoon of sugar, a pinch of salt.
We prepare the dish like this:
- Bring the milk to a boil on the stove.
- Pour flax flour with it, put it on a plate and mix thoroughly so that there are no lumps left.
- Leave for a couple of minutes until the flour swells.
- Season the dish with sugar, salt (to taste), nuts, mix.
- Serving to the table, put dried fruits in the porridge.
Millet porridge on milk with pumpkin
This is a traditional Russian dish. Millet contains about 15% protein, essential amino acids, fiber, vitamins of group B, PP, potassium, phosphorus, magnesium, molybdenum, iodine, zinc, bromine, sodium. This cereal is hypoallergenic and easy to digest.
To prepare this healthy dish, you will need: 300-400 g of pumpkin, 500 milliliters of milk, a small piece of butter (to taste), salt, sugar (to taste), 150-200 g of millet.
We cook according to the following scheme:
- We wash the pumpkin, clean it and remove the seeds.
- Cut the pulp into small cubes.
- Dip in boiling water and cook for about 10 minutes.
- We wash the millet in cold water.
- Add the grits to the boiled pumpkin and mix.
- Pour milk into the mixture, add sugar, salt.
- Put the porridge in a baking pot and put it in the oven, preheated to 150 degrees.
- We leave to languish for about 15 minutes.
- Add oil as desired.
Buckwheat porridge with milk
This is a dietary product that is introduced as the first complementary food for children. It is also useful in the process of losing weight. Buckwheat contains a lot of vegetable protein, it is not stored as fat, and has a low glycemic index.
To prepare a nutritious dish, we select the following ingredients: two glasses of water, two glasses of milk, one glass of buckwheat, sugar, salt to taste.
Cooking like this:
- Pour the cereal with a couple of glasses of water, put on fire and bring to a boil.
- Add a pinch of salt, sugar, make less heat and boil for 15 minutes.
- When the water has evaporated completely, pour in a couple of glasses of milk, bring to a boil.
- Turn off the heat, add butter and cover for 10 minutes.
Diet cottage cheese breakfast
Cottage cheese is an excellent supplier of protein and vitamins to the body. It also contributes to the normalization of digestive processes. There are many recipes using this product. It is advisable to select low-fat cottage cheese - up to 9%.
Diet cottage cheese pancakes with corn flour
This is a good dietary meal for those who cannot deny themselves small treats. Suitable as a breakfast for the whole family and for those who are losing weight as well.
Required ingredients: 300 g of cottage cheese, one egg, three tablespoons of wholemeal cornmeal, a tablespoon each of sugar, lemon peel, a teaspoon of vanilla (almond), cinnamon to taste.
Cooking cheesecakes like this:
- Put cottage cheese in a deep plate, drive in an egg, add sugar, grind all the ingredients with a spatula.
- Add zest to the mixture, add vanilla, mix.
- Pour in cinnamon and a couple of tablespoons of flour, mix until a dense and non-sticky consistency.
- We form cheesecakes with our hands, bread them in the remains of flour.
- Put in a frying pan and fry until golden brown.
Apples baked with cottage cheese
A low-calorie dessert that's great for a light breakfast.
For cooking we need: 5 apples, 150 g of cottage cheese, 1-2 tablespoons of sugar, a handful of raisins, vanilla.
We cook according to the following scheme:
- We wash the apples and cut off the tops of them, cleaning the seeds so that we get "cups" of fruits.
- Preparing the filling from cottage cheese, raisins, sugar and vanilla. We grind the components thoroughly.
- Put the minced meat inside the apples.
- We spread the apples on a baking sheet and pour a little water over it so that the fruits do not burn.
- We put the baking sheet in the oven for half an hour.
Carrot casserole with cottage cheese
This is a delicate, airy breakfast dish. Sugar can not be added to it, since the vegetable itself is sweetish.
For cooking, we stock up on the following products: 500 g of cottage cheese, 200 g of carrots, 100 g of raisins, 50 g of butter, one egg, five tablespoons of sugar, three tablespoons of sour cream, three tablespoons of semolina, vanilla (to taste).
The cooking scheme is as follows:
- Cut the carrots into small pieces or three on a grater.
- Simmer it in butter until soft.
- Beat cottage cheese, sour cream, sugar and egg until smooth.
- Pour semolina into the mass. The result should be a thick consistency. If the thickness is not enough, you can add more semolina.
- We wash out the raisins, add to the curd mass.
- Crush the carrots with a fork or beat in a blender.
- We mix the carrot mass with the curd.
- We spread the casserole in a dish greased with vegetable fat, put in the oven for half an hour.
Healthy dietary breakfasts with fruits
Fruit is the basis of the dietary menu in the summer. Therefore, as soon as the seasonal fruits appear, do not waste time and absorb them in large quantities, replenishing the balance of vitamins and trace elements in the body.
Fruit soup
Fruit soup for breakfast is a guarantee of energy and vitality for the whole day. We prepare it simply:
- Put a cup of watermelon, apples, bananas, strawberries, almonds (to taste) into the bowl of a food processor or blender.
- We pour in one glass of any juice.
- Add a teaspoon of cinnamon.
- Beat the mass until smooth.
- Pour into glasses or plates, decorate with strawberries.
Banana pancakes
This is a dish that will become a breakfast treat for both children and their parents who are losing weight.
To prepare it, you will need: a couple of large fruits, one and a half glasses of coarse flour, one and a half glasses of kefir, a couple of eggs, a tablespoon of honey, vegetable oil.
Cooking according to the scheme:
- Mash bananas in a plate.
- Pour flour into a bowl, make a depression in the center.
- Mix bananas with kefir, eggs and honey.
- Pour into flour and knead.
- Fry pancakes in a hot frying pan.
- Serve with yogurt or honey.
Diet apple charlotte
A dish for those who cannot do without light sweets, even on a diet. Unlike regular baking, it will not detrimentally affect your figure.
For cooking you will need: 6 sour apples, a couple of egg whites, one glass of kefir, one egg, half a glass of whole grain flour and oatmeal, three teaspoons of honey, a pinch of cinnamon, lemon juice.
Cooking charlotte like this:
- Peel the apples, cut out the seeds, cut into thin slices, sprinkle with lemon juice.
- Mix the flakes with egg whites, egg, flour and honey. We gradually introduce kefir. The consistency of the dough must be runny.
- Leave the mixture for 15 minutes to swell the flakes.
- Pour the dough into a mold and put it in the oven for half an hour at a temperature of 200 degrees.
Diet breakfast options with vegetables
You can cook a lot of healthy dishes from vegetables, and these are not only salads. It is recommended to combine them with protein and carbohydrate foods - fish and cereals.
Vegetable casserole
A good start to the day and the ability to use stale bread and vegetables when "just a little bit" is left.
For the dish we need: 6-7 eggs, a couple of glasses of grated hard cheese, 6 pieces of stale bread, a couple of glasses of milk, pepper, salt, a glass of boiled corn, half a glass of broccoli, half a glass of mushrooms, a quarter of a glass of green onions, spices to taste.
Cooking like this:
- Beat eggs in a bowl, add milk and cheese to them.
- Add sliced bread to the mixture and stir until it softens.
- Pour out the filling - vegetables that you like.
- Salt and pepper.
- Pour the mixture into a mold and bake in the oven for 50 minutes.
Diet salad "Robber"
This original and simple recipe contains both vegetables and protein. Therefore, it is perfect for losing weight.
To prepare it, we will need: 100 g of boiled chicken breast, half of carrots and Peking cabbage, three tablespoons of boiled or canned corn, two tablespoons of lemon juice, yogurt, salt.
Cooking salad like this:
- We make the dressing: chop the herbs, mix with yogurt and lemon juice, pepper and salt.
- Cut the cabbage into thin strips, three grated carrots.
- Cook chicken fillet and cut finely.
- Combine all the ingredients in a salad bowl and pour over the sauce.
Diet eggplant in batter
This is a dish that will take you very little time to prepare in the morning. And all family members will be able to enjoy it.
Prepare the ingredients: a couple of medium eggplants, one egg, a couple of tablespoons of vegetable oil, a tablespoon of flour and semolina each, salt, a quarter glass of milk.
Then we follow this scheme:
- We clean, cut the eggplants into thin plates.
- We knead the batter: combine flour, semolina, egg, milk.
- Salt the eggplant, dip it in the dough and fry in a hot pan in vegetable oil.
Delicious dietary breakfast with eggs
Eggs are a traditional breakfast staple. However, the dietary diet is quite picky about this product. Eggs can only be cooked according to special recipes so that they bring health benefits and contribute to the loss of kilograms.
Omelet roll
An excellent dish not only for a diet breakfast, but also for a festive table. It's pretty easy to prepare.
You will need the following products: 6 eggs, 6 tablespoons of feta cheese, red pepper, arugula, paprika, salt, pepper, vegetable oil.
We cook in this way:
- Beat eggs with salt and pepper.
- Heat a frying pan with oil and pour the mixture of eggs into it, fry on both sides until golden brown.
- We spread the finished omelet on parchment and let cool.
- After cooling, sprinkle it with cheese, put pepper, chopped into strips, arugula.
- Gently roll up and wrap in cling film. We put in the refrigerator for half an hour.
- Cut the roll into portions.
Zucchini omelet
This is a dish that takes just a few minutes to cook. For him, we need to take: one small zucchini, 6 eggs, half a glass of feta cheese, pepper, salt, vegetable oil.
We cook according to the following scheme:
- Wash zucchini and cut into cubes.
- Heat a frying pan with oil and lightly fry the vegetables.
- Beat eggs, add cheese, salt and pepper the mixture.
- Fill with a lot of zucchini.
- Bake the omelet on both sides until golden brown.
Omelet with cottage cheese
This is the perfect breakfast combination. Moreover, it is very easy to prepare it.
We take three eggs, a quarter cup of cottage cheese, salt, pepper to taste and a little vegetable oil.
Cooking like this:
- Put cottage cheese, eggs, salt, pepper in a blender and grind until smooth.
- Heat the pan and pour the mixture into it.
- Stirring the mass, fry the omelet until fully cooked.
How to make a diet breakfast - watch the video:
Diet breakfasts for weight loss should combine simplicity, healthiness and low calorie content. There are many recipes from various products that are designed for those who want to eat healthy and keep fit.
