PP breakfasts for every day for weight loss. Recipes with calories

Regular breakfasts on the PP normalize the digestive system, metabolism, and provide energy for physical and mental activity.

Scientists have proven that eating a full breakfast significantly reduces the likelihood of overeating in the evening. Also, those who eat proteins, slow carbohydrates and healthy fats for breakfast every day have strong immunity and rarely get sick.

It is better to have the following foods for breakfast:

• vegetables and fruits;
• whole grain baked goods;
• porridge;
• protein (dairy products, eggs, lean meat).

Diet omelette with vegetables

Omelette with vegetables is rich in protein, fiber, vitamins and microelements. However, it should be taken into account that eggs contain quite a lot of cholesterol. Calorie content: 80 kcal per 100 g (changes when replacing some vegetables with others).

Compound

Quantity of products for 1 serving:

• Chicken egg – 2 pcs.
• Onions – ¼ pcs.
• Sweet red pepper – ½ pc.
• Zucchini – ½ pc.
• Carrots – ½ pcs.
• Cherry tomatoes – 3 pcs.

Cooking process

1. You need to wash and peel the vegetables. Next, finely chop the onion, chop the pepper, grate the zucchini and carrots, and cut the tomatoes in half.
2. It is necessary to heat the oil in a frying pan, pour the onion into it, fry it for about 2 minutes until it acquires a golden hue.
3. Then you need to pour peppers, zucchini, carrots, and tomatoes into the pan. Vegetables should be simmered for about 2-3 minutes. (until soft). Place the vegetable mixture from the pan onto a plate.
4. Next, you need to separate the whites from the yolks, beat them one by one with a mixer or whisk. Then you need to mix them and beat the egg mass for a few seconds.
5. Pour the mixture evenly into the pan. When a golden crust appears on the omelette, turn it over to the other side. You need to sprinkle the omelette with stewed vegetables and fry the dish over low heat for another 2 minutes.

   

6. Next, fold the omelet in half.

What can I add?

If you want to make an omelette less caloric, you should reduce the amount of frying oil. Oil can be either olive or sunflower. If desired, you can choose other vegetables for frying. Mushrooms, green beans, and spinach go well with eggs. The choice should be based on personal preferences and individual intolerance to the components.

You can add ground black pepper and other spices to the egg mixture.

How to serve

The finished omelette should be folded in half and allowed to cool slightly. Using a kitchen spatula, transfer the dish to a plate and sprinkle with seasonal herbs. Omelette goes well with whole grain bread, chicken or homemade ham.

Toast with scrambled egg

Ingredients: 2 eggs, 2 slices of whole grain bread, 1 tomato, 2 sprigs of parsley, 20 g butter, salt to taste.

How to cook: dry the bread in a frying pan without oil. Finely chop the tomatoes and parsley. Fry the tomatoes in a frying pan with butter. Beat the eggs and add to the tomatoes, cook over medium heat, constantly stirring the mixture with a spatula. At the end of cooking, add herbs and salt. Place the egg on the bread.

Sunday

On the menu: Roll with vegetables and chicken, tea.

Cottage cheese casserole

PP breakfasts for every day are not complete without cottage cheese. It contains animal protein. Cottage cheese is nutritious, easily digestible, contains calcium and lactic acid bacteria. The calorie content of the casserole depends on the fat content of the cottage cheese.

When eating on a diet, it is recommended to use cottage cheese with a fat content of no more than 5%.

The calorie content of cottage cheese casserole with 2% fat content will be 130 kcal per 100 g.

Compound

• Cottage cheese (no more than 5% fat) – 250 gr.
• Natural yogurt without additives or sweeteners – 60 gr.
• Flour – 30 gr.
• Chicken egg – 1 pc.
• Sugar - to taste.
• Baking soda – ½ tsp.

Cooking process

1. You need to break the egg, pour the white and yolk into a bowl. You should also add cottage cheese, flour, soda, sugar and 20 seconds. beat the mixture with a blender.
2. It is necessary to add yogurt, beat the contents of the bowl with a whisk until the consistency of thick sour cream.
3. Then you need to prepare the filling with sugar (optional).
4. Next, pour half of the dough into a baking dish, spread the filling evenly on the dough layer and fill it with the remaining dough.

   

5. Bake the casserole for 30 minutes. in an oven preheated to 180 ° C.

What can I add?

Wheat flour can be replaced with corn or oatmeal. This will increase the usefulness of the dish. Instead of sugar, you can use a sweetener. If it is not possible to use a blender, the cottage cheese can be rubbed through a sieve or purchased as a homogeneous mass in briquettes.

If desired, you can add vanillin, cinnamon, apples, and bananas to the curd mass. For example, cranberries go well with cinnamon. The casserole will become more healthy and tasty with dried fruits: raisins or dried apricots. You can also add a handful of your favorite nuts, pureed in a blender, to the casserole.

How to serve

Using a kitchen spatula, transfer the slightly cooled casserole into a dish and decorate it with fresh berries, pieces of fruit or nuts. You can pour the dish with honey or sprinkle with powdered sugar. Cottage cheese casserole goes well with natural yogurt and kefir.

What to do when you don't feel like eating breakfast

Now you know the reasons why a healthy and nutritious breakfast should be included in your daily routine. But what to do when there is no appetite at this time? Adults complain about this problem, and it is a matter of training. An exception is maintaining the principles of intermittent fasting with the organization of food intake at regulated time intervals.

The body strives for comfort and gets used to new habits quite quickly. This will take a week or two of small breakfasts that will consist of healthy and enjoyable ingredients. This will teach your body to love breakfast in the morning again.

If you are from the category of people who are not able to digest food in the morning, then choose liquids - healthy smoothies for breakfast will delight even sophisticated gourmets.

Oatmeal in a jar

PP breakfasts for every day have recently been diversified with a new recipe called “oatmeal in a jar” or “lazy oatmeal”. She gets ready in the evening. This oatmeal is made in a jar or plastic container. You can take this snack to work if you don't have time to eat at home.

The dish is high in protein, calcium and fiber. The calorie content of “lazy oatmeal” depends on the components used and is about 130 kcal per 100 grams.

Compound

• Oatmeal (traditional, not instant) - ¼ tbsp.
• Natural yogurt without sweeteners and flavoring additives – ¼ tbsp.
• Milk – 4 tbsp. l.
• Fillings - to taste.
• Sugar - to taste.

Cooking process

1. You need to put oatmeal, milk, yogurt, toppings in a jar or container, close the jar with a lid and shake several times.
2. Next, open the jar and mix the contents thoroughly.

   
   Oatmeal is the ideal breakfast for weight loss

3. Then you need to close the lid again and leave the jar in the refrigerator overnight.

What can I add?

You can use anything as a filler: fresh berries and fruits, nuts, jam. For spices, a pinch of cinnamon is suitable. Classic combinations are banana with cocoa, banana with peanut butter, apple with cinnamon. Sugar can be replaced with sweetener or honey.

How to serve

You need to open the lid of the jar, decorate with a mint leaf, fresh berries or pieces of fruit. 30 sec if desired. You can reheat oatmeal in the microwave.

Sandwich with chicken, cheese and vegetables

PP breakfasts for every day can be both light and hearty. A dish like a sandwich is suitable for a hearty breakfast, and its preparation only takes a few minutes. This breakfast option contains proteins, slow carbohydrates and fiber. Calorie content: 224 kcal per 100 g.

Compound

• Whole grain bun – 2 pieces.
• Boiled chicken breast – 2 pieces.
• Cheese – 2 pieces or 30 g grated.
• Tomato – 2 pieces.
• Seasonal greens - to taste.
• Spices - to taste.

Cooking process

Place chicken on a slice of bread, then cheese, herbs and tomatoes.

Next, sprinkle everything with herbs and cover with a second piece of bread.

What can I add?

If you are tired of chicken, you can replace it with turkey. You can also add stewed or baked vegetables and spices to the sandwich.

How to serve

You can eat the sandwich at home or take it with you. To keep your snack from falling apart, wrap it in parchment paper or foil or place it in a bag or container.

Benefits of a healthy breakfast

A balanced and healthy breakfast has a number of advantages:

1. More energy in the morning because the body has fuel. You don't drive to work in the morning in a car with an empty tank, do you? You shouldn't expect your body to work at full capacity if you skip a healthy breakfast and ignore proper nutrition in the morning.
2. Nutritious and healthy breakfasts are important for schoolchildren and adults, as they increase concentration and mental performance at work or school. The brain works primarily thanks to carbohydrates, so if there is a lack of macronutrient reserves, there is a risk of dizziness and foggy thoughts, which prevents you from solving difficult mental problems.
3. Reduces irritability. This advantage is quite obvious. If you sit down to a delicious and healthy breakfast and take a light diet snack with you, you won’t have to worry about your personal peace of mind and your colleagues.
4. Will allow you to consume fewer calories at lunch. This is important for those who want to lose excess weight without harm to their health.
5. Metabolism increases. Throughout the day, more calories are burned due to the constant digestion of food, which began with a proper breakfast of your favorite foods.

When the body goes without food for an extended period of time, the metabolism tends to take this as a warning sign that it will be time before the body gets food again. Metabolism slows down to try to conserve the fuel that is stored. This means fewer calories are burned in daily activities.

Finally, even the healthiest breakfast cereal can taste good! If you are not one of those people who like to sit down in the morning with just boiled eggs and rolled oats, then there are a large number of recipes that will help you prepare the healthiest breakfast and will be available to you.

The ingredients are quite simple, you can find something that will satisfy your appetite.

Roll with curd cheese and salmon

This dish is characterized by a high content of protein, minerals, vitamins and micronutrients. If necessary, you can take the roll with you. Calorie content of the dish: 200 kcal per 100 g.

Compound

• Lavash (tartilla) – 1 sheet.
• Curd cheese – 3-4 tbsp. l.
• Salted salmon – 2 pieces.
• Seasonal greens - to taste.

Cooking process

1. Place curd cheese on a piece of pita bread, distribute evenly in the center, without filling the edges.
2. Sprinkle the cheese layer with herbs and place pieces of salmon on the curd layer.

   

3. Wrap the roll.

What can I add?

If desired, you can add a few pieces of cucumber to the roll.

How to serve

If transportation is necessary, you can wrap the cottage cheese roll with salmon in parchment paper or foil or put it in a bag or container.

Diet shawarma

PP breakfasts for every day can be varied if you prepare this balanced dish containing carbohydrates, protein and fiber. Calorie content of this breakfast: 180 kcal per 100 g.

Compound

• Chicken fillet – 80 gr.
• Lavash - 1 sheet.
• Cucumber – ¾ pcs.
• Tomato – ½ pc.
• Natural yogurt – 4 tbsp. l.
• Red sweet pepper – ¼ pcs.
• Mustard – ½ tsp.
• Spices, herbs - to taste.

Cooking process

1. First you need to boil water in a saucepan. Place the chicken and a pinch of salt in boiling water, reduce the heat to medium, and cook for about 30 minutes. You need to cool the chicken and cut it into cubes or strips.
2. Next, you need to wash and peel the vegetables: chop the cucumber, tomato and pepper.
3. The next step is to prepare the sauce: mix yogurt, spices and mustard, spread it on the pita bread, leaving the edges empty.

   

4. Place the chicken on a layer of sauce, then the vegetables, sprinkle with herbs and wrap the shawarma.

What can I add?

If desired, you can replace the chicken with turkey. Yogurt sauce can be successfully replaced with low-fat sour cream. Based on personal preference, you can add other vegetables. You can sprinkle grated cheese before rolling, which will add piquancy to the dish, but at the same time increase the calorie content.

How to serve

It is convenient to take dietary shawarma with you, wrapped in baking paper or foil. When serving, place it on a separate plate and add a light salad.

Rice porridge with milk

Breakfast at the PP can consist of such a traditional dish as porridge. This is an easy-to-prepare breakfast containing vitamin complexes and microelements. Porridge is especially useful for people who have digestive problems. Also, when consumed every day, the dish helps to lose weight and remove excess fluids from the body. Calorie content: 100 kcal per 100 g.

Compound

The quantity of products is indicated for three servings.

• Rice – 200 gr.
• Milk – 500 ml.
• Sugar - to taste.
• Butter – 20 gr.

Cooking process

1. Rice needs to be washed several times, pour 1 tbsp. water and place in a saucepan on fire. Bring rice to a boil.
2. You need to reduce the heat on which the pan is standing to medium. Next, cook the porridge, stirring frequently, until the water evaporates.
3. Then you need to add milk and sugar, cook until the porridge softens and swells. This will take about 15 minutes.

   

4. At the end, you need to add 20 grams of butter to the porridge.

How to serve

You can add fresh fruit (banana, apple, strawberry), jam or nuts to the finished porridge.

Sample healthy nutrition menu for a week for the whole family

When planning a menu, it is recommended to think about the timing of meals. This will allow everyone in the household to eat on a schedule and, over time, will completely eliminate outbreaks of sudden feelings of hunger. To do this, you need to proceed from the daily routine that is familiar to all family members, taking into account their work, study, and bedtime. Then the diet will be not only healthy, but also rational.

For early risers who go to bed and get up early, the following meal schedule would be ideal:

• breakfast: 7:00;
• second breakfast: 10:00;
• lunch: 13:00;
• afternoon tea: 16:00;
• dinner: 18:00.

“Owls” will be more comfortable eating like this:

• breakfast: 10:00;
• second breakfast: 13:00;
• lunch: 15:00;
• afternoon tea: 17:00;
• dinner: 19:00.

In this case, dinner time can be moved to a later time - the main thing is that the last meal is light and no later than three hours before going to bed.

When creating a sample healthy nutrition menu for the week, you need to make a large list of foods that you can buy and eat during the week. Then, the products are evenly distributed across the days of the week, so that, for example, there are no two “chicken” or “fish” days in a row.

Correct, healthy foods should be consumed in the following ratio:

• half of the diet is carbohydrates;
• 30% of the diet is proteins;
• 20% of the diet is fats.

Dinner should consist of protein foods, and its fat content should not exceed 9%. It is better not to bake fish or meat, but to boil or stew it.

To better feel the moment of satisfying hunger, you should not be distracted by reading or talking during a meal. You need to eat food slowly, in a calm atmosphere, savoring every bite.

When creating a menu, you need to take into account the physical activity of each family member. Those who exercise, spend a lot of time on their feet, or are exposed to increased stress should eat more nutritious foods.

In addition to food, every person should drink liquid. It is better if the choice falls on filtered still water. You can also drink green tea, which will help rid the body of waste and toxins due to the antioxidants in its composition.

From time to time, you can arrange a “feast”, or “cheat meal”, as athletes call it. On such days, you can treat yourself to sweet, salty, alcohol or other foods that are not recommended to be consumed frequently or that can harm your figure or health.

Steamed cheesecakes

Recipe for dietary cheesecakes. This dish is easy to prepare, and it is very healthy - cottage cheese contains protein and calcium, normalizes the functioning of the gastrointestinal tract and intestinal microflora. Calorie content: 150 kcal per 100 g.

Compound

• Cottage cheese (2% fat) – 400 gr.
• Flour (rice or oatmeal) – 60 gr.
• Chicken egg – 1 pc.
• Sugar (or sweetener) - to taste.
• Vanillin.
• Vegetable oil - a few drops.

Cooking process

1. If the cottage cheese is grainy, then you need to punch it with a blender or rub it through a sieve. If the product is packaged in briquettes and is already in a homogeneous state, simply mash it with a fork.
2. You need to mix the cottage cheese with the egg and flour in a bowl and knead the curd dough until smooth.
3. Then you need to make balls from the curd dough, slightly flattening them from the bottom and top, then roll the balls in flour so that they do not stick to your hands and the frying pan.

   

4. Then you should heat the frying pan, grease it with oil, put the cheesecakes there and fry over low heat for 5 minutes. on each side, covered with a lid.

What can I add?

If desired, you can add coconut flakes or a small amount of semolina soaked in 4 tbsp to the cheesecakes. l. milk. The first addition will give the cheesecakes an unusual taste, and the second will give them a delicate consistency.

You can also experiment by adding ingredients to the dough to suit your taste: poppy seeds, nuts, cocoa, fruit or pumpkin puree, chocolate. However, it is worth remembering that some additives can significantly increase the calorie content of a dish.

How to serve

This dish should be served with sour cream, honey or jam.

A healthy diet for the week

Most people have tried dieting at some point. But the effect was either absent altogether or was temporary, because the diet does not imply lifelong adherence to its rules. Due to an unbalanced and irregular diet, extra pounds appear, the skin becomes flabby and loses its healthy shade, external blemishes (acne) and internal diseases of the body appear.

Proper nutrition means:

• balanced diet;
• regularity of meals;
• high quality of consumed products.

Due to the fast pace of life, busy work and school, the abundance of fast food and “junk” food on supermarket shelves, people are moving further and further away from the principles of proper nutrition. Due to poorly organized nutrition, all body systems suffer, hormonal balance is disrupted, intestinal diseases appear, and problems with teeth, hair and skin begin. Sometimes it comes to bulimia and anorexia or, conversely, extreme obesity.

In order to prevent the described disorders and diseases from appearing, you need to understand the principles of proper nutrition, implement them into everyday life and never deviate from them again. The first step towards this can be considered developing a menu for the week.

Granola

The dish is rich in vitamins and microelements, has a sweet taste and will fill you up for several hours. The calorie content of the dish is high (400 kcal per 100 g), but saturation comes even from a small portion of the dish.

Compound

• Oatmeal – 180 gr.
• Nuts (almonds, cashews, peanuts, walnuts and others) – 120 gr.
• Dried fruits (for example, prunes, dried apricots) – 60 gr.
• Maple syrup (or honey) – 30 gr.
• Coconut flakes (optional) – 1 tbsp. l.
• Dried ginger – 1 pinch.
• Ground cinnamon – 1 pinch.
• Pumpkin seeds (or sunflower, flax, chia seeds) – 50 gr.

Cooking process

1. You need to finely chop the dried fruits, chop the nuts with a blender, mix the nuts, flakes, seeds, dried fruits and blend again.
2. Then you need to add spices - ginger and cinnamon.
3. Next, you need to pour in the syrup, mix thoroughly, then place in a thin, even layer on a baking sheet lined with parchment baking paper and smooth with a kitchen spatula.

   

4. Bake granola for 20 minutes. in an oven preheated to 180 ° C. You need to open the oven once and stir the contents.

How to serve

You can cut the granola into rectangular bars and put them in a container. It’s convenient to take this dish with you or eat it at home.

Oatmeal with chia seeds

Oatmeal is good for digestion, has a low glycemic index, and with regular consumption improves the condition of the skin and hair. Chia seeds contain vitamins, antioxidants, fatty acids, plant protein and minerals.

Compound

• Oatmeal – 50 gr.
• Milk (regular or almond) – 120 ml.
• Natural yogurt – 2-3 tbsp. l.
• Chia seeds – 2 tbsp. l.
• Banana – ½ pc.
• Berries or fruits – 30 gr.
• Jerusalem artichoke syrup – 2 tbsp. l.

Cooking process

1. Pour oatmeal, chia seeds, yogurt, Jerusalem artichoke syrup, and milk into a jar, cup or container.

   

2. Then you should mix the contents, close the lid and leave in the refrigerator for 4 hours.

How to serve

Before serving, you can put a banana, cut into thin slices, and fruits or berries in a jar.

Oatmeal pancake

The advantage of this dish is its usefulness (benefits for digestion, normalization of metabolic processes in the body) and low calorie content: only 50 kcal per 100 g.

Compound

• Oatmeal (not instant) - 4 tbsp. l.
• Milk – 80 ml.
• Chicken egg – 1 pc.

Cooking process

1. The flakes need to be crushed in a blender.
2. Then you should mix the ingredients, beat thoroughly with a whisk or mixer.

   

3. You need to bake oatmeal pancakes in a frying pan without using oil.

How to serve

The dish is best served with a salad of fresh vegetables.

Smoothie

This drink is extremely easy to make - all the ingredients just need to be mixed in a blender. The calorie content of a smoothie depends on the specific components of the drink, but on average it is about 70 kcal per 100 g.

Compound

• Fruits – 200 g.
• Oatmeal – 2-3 tbsp. l.
• Milk – 50 ml.

Cooking process

1. Fruits need to be washed and peeled.

   

2. All ingredients for the smoothie must be mixed in a bowl and pureed with a blender until smooth.

What can be changed

Smoothie recipes are endlessly varied - you can make a vegetable smoothie (for example, with apple and celery), you can use natural yogurt or kefir instead of milk. If you need to make the drink more filling, you can add cottage cheese to the drink.

Smoothies with added protein are suitable for athletes. A pinch of cinnamon added to the drink will help improve metabolism. Here are some of the most famous combinations of smoothie ingredients (the base is chosen according to your taste): orange and banana; raspberries, cherries, ginger and flax seeds; cherry and mint; banana and kiwi; strawberry and banana.

How to serve

It is best to pour the smoothie into a glass and garnish with a sprig of mint or berries and pieces of fresh fruit. The table below summarizes the PP breakfast options described in the article. You can choose a dish that meets the specific requirements for the first meal.

Hearty breakfast	Cottage cheese for breakfast	Sweet breakfast	Porridge for breakfast
Diet omelette with vegetables Sandwich with chicken, cheese, vegetables Roll with curd cheese and salmon Diet shawarma	Cottage cheese casserole Steamed cheesecakes	Granola Smoothie	Oatmeal in a jar Rice porridge with milk Oatmeal with chia seeds Oatmeal pancake

In the morning, you should avoid eating excessively fatty foods. Avocados, nuts, peanut butter, and oil (olive or butter) can be recommended as healthy fats.

You should not eat fast carbohydrates (sweets, pastries, white bread) for breakfast, as they will only fill you for a short time.

On the contrary, you need to eat slow carbohydrates, as they will give you energy for the whole day. These include cereals, whole grain bread, fruits and berries.

Protein for breakfast is the key to beautiful hair, skin, nails, energy and muscle growth. Protein-containing products are omelet, scrambled eggs, cheese, cottage cheese and natural yogurt without sweeteners. Every day before breakfast at PP it is recommended to drink 1 tbsp. warm water to start metabolic processes in the body.

What are the benefits of breakfast

The first meal should be within an hour of waking up. Properly chosen food for this time contributes to the awakening of organs and systems, their healthy functioning during the day, good mood and productive brain activity.

The morning meal should be in the first hour after waking up

Benefits of breakfast:

• It provokes the entry of glucose into the blood, the main source of energy for the brain.
• Helps control blood cholesterol levels.
• Speeds up metabolism, preventing the deposition of extra pounds.
• Helps thin the blood, prevent blood clots, and to some extent becomes a way to prevent myocardial infarction.
• Provides control over the feeling of fullness throughout the day, protecting against overeating at other meals.