My top 10 simple pp-breakfasts for delicious weight loss: recipes with calorie content

Breakfast No. 1: His Majesty Oatmeal

The top option for the first meal is oatmeal. The site already has a classic recipe for oatmeal pancakes for breakfast, in the same collection I will share a slightly modified one. It is more tender and lush. But it’s just as versatile – you can put any filling! Even avocado with red fish, or banana with chocolate.

Attention! I give the calorie content of the pancake without the filling!

Nutritional value per 100 g:

1. Calories: 163
2. Proteins: 8,8
3. Fats 6,1
4. Carbohydrates: 18,1

Ingredients:

• 40 g oat flour
• 1 egg
• low-fat kefir - 4 tbsp.
• baking powder - ⅓ tsp.
• salt - a pinch
• sweetener to taste if you are planning a sweet filling.

How to cook:

1. We simply put all products without baking powder into a blender and beat. Let it sit for 15 minutes.
2. Then add baking powder, mix and pour into a heated frying pan with a non-stick coating. If you don't have one, take a regular one. You can grease it a little with oil.
3. Cook over medium heat, covering with a lid. Turn over to the other side, cook for another 2 minutes, add the filling and serve. If the filling contains cheese, then cover with a lid for a minute or two so that it melts appetizingly.

PP breakfast No. 2: no less tasty riceblin

Stuffed rice pancake is the “younger brother” of oatmeal pancake. Rice can be prepared in the same way as oatmeal, but in this article I will give my favorite option - sweet banana. There was a period when this riceblin was my breakfast for almost a week, it was so delicious!

KBZHU per 100 g: 130.2/7.6/3.6/20.2 Whole serving - 364 kcal

What you need for 1 serving (one serving contains 365 kcal):

• 1 large banana
• 1 egg
• 2 tbsp. l with a heap of rice flour
• 2 tbsp. milk
• 50 g cottage cheese
• sakhzam (I have Fitparad No. 7) - 2 measuring spoons
• salt - a pinch
• baking powder - ⅓ tsp.

Step-by-step preparation:

1. Beat half a banana, egg, milk, flour, salt, sahzam in a blender. The dough should rest for 15 minutes.
2. Next, add baking powder, mix and pour everything into the pan. The smell will be amazing if you grease the pan with a small piece of coconut oil!
3. Fry the pancake covered over medium heat for 3-4 minutes, turn over and cook for another couple of minutes.
4. Place on a plate and cut the remaining half of the banana into slices. You can top it with some pp sauce. In my photo I have a custard made from baked milk.
5. Let's make tea or coffee and have breakfast!

TOP 10 healthy breakfasts

What is the best breakfast for weight loss, each of us chooses independently. Men and women have different preferences in terms of calories and taste. If ladies prefer oatmeal with fruit or a smoothie, then it is important for men to get a supply of energy for the day. Fish, eggs, and cottage cheese are suitable for this purpose.

Here are the TOP 10 recipes that are universal and suitable for both men and women. They charge with energy, nourish the mind, and eliminate the feeling of hunger for a long time:

• Avocado with egg . This combination of products is called an energy bomb. Avocado is a filling, memory-boosting fruit that's low in calories and high in vitamins. Eggs are the most affordable source of protein that is easily digestible. To prepare the dish, preheat the oven and line a baking sheet with parchment. Cut the avocado into 2 halves, remove the middle. Break an egg into each half, place the fruit on a baking sheet and bake for 15 minutes. Sprinkle the finished dish with herbs.
• Oatmeal with honey and berries . Not everyone likes oatmeal. But if you add honey, fruits or berries to it, the porridge turns into a delicacy. It's not difficult to prepare. Boil a glass of water, add half a glass of oatmeal and honey. When the cereal boils, reduce the gas and cook until tender. Transfer the finished porridge to a plate, sprinkle with pieces of strawberries or raspberries. Breakfast is great for summer time. You can replace the berries with fruits: apples, pears, cherries, plums.
• Cottage cheese casserole with dried fruits . This is a light and nutritious dish that contains proteins and carbohydrates. To prepare the casserole, mix 400 g of cottage cheese, an egg, a spoonful of starch and 3 spoons of rice flour, 4 spoons of sugar in one bowl. The dough turns out a little liquid. If you don’t have rice flour, replace it with wheat flour, but this is not advisable when losing weight. Preheat the oven to 200 degrees. Grease a baking dish with butter or line it with parchment. Pour the dough into the mold, sprinkle it with dried fruits (raisins, dried apricots). Place in the oven and bake for 20 minutes. Cut the finished casserole into portions and serve.
• Banana pancakes . Use banana pancakes as a weight loss breakfast recipe. They turn out to be less calorie than regular baked goods. For cooking, it is better to take whole grain flour: it is lower in calories and contains many useful substances. Peel 2 bananas and chop into pulp. Mix fruits with 1.5 tbsp. flour, 1.5 tbsp. kefir, 2 eggs and honey. Fry the pancakes in a frying pan in butter or vegetable oil. If you wish, you can bake them in the oven.
• Zucchini omelette . For weight loss breakfasts every day, make a vegetable omelet. Zucchini is ideal as a supplement. They are low in calories and are easily absorbed by the body. Peel the zucchini and cut into cubes. Heat a frying pan with oil and place vegetables on it. Fry them on both sides. 2-3 tbsp. l. mix feta cheese and 6 eggs in a bowl. Pour the mixture into the pan on top of the vegetables and fry until golden brown.
• Porridge with pumpkin, honey and almonds . An amazingly tasty dish that will give you energy for the whole day. Peel half a medium-sized pumpkin and cut into pieces. Place the vegetable in a saucepan, add a little water and bring to a boil. Cook for 5 minutes. Drain the water and add a glass of milk. Continue cooking until done. Add honey and crushed almonds to the finished porridge. If you wish, you can add millet or rice to the porridge by adding milk: this will make the dish more satisfying.
• Eggs with herbs and mushrooms . A nutritious dish with plant and animal proteins is more suitable for men. Cut champignons or other mushrooms and spinach into pieces and fry in a frying pan in vegetable oil. Break the eggs on top and fry until done. Place the omelette on a plate and serve with greens.
• Sandwiches with salmon and avocado . For those who like sandwiches in the morning, a dish with avocado and salmon is suitable. But it will require black bread, preferably with grains. It is lower in calories and contains more nutrients. For a nutritious snack, cut the bread into thin slices and sprinkle with lemon juice. Cut the avocado in half, remove the center and cut into thin slices. Place a slice of avocado and a couple of pieces of salmon on top of a piece of bread. Sprinkle the dish with grated cheese on top.
• Celery with nut paste and sesame seeds . A specific dish that will please women more. But it won't leave you hungry. Nut butters are filling and delicious and a great source of energy to start the day. To prepare the dish, cut 2 stalks of celery in half. Spread each one with nut butter and sprinkle with sesame seeds.
• Berry cupcakes . This pastry cannot be called harmful and high in calories, since it is prepared from healthy products. Grind a quarter cup of oatmeal in a blender. Add a couple of tablespoons of flaxseeds, a spoonful of cinnamon and olive oil, 2 egg whites, a teaspoon of baking powder. At the end, add berries (blueberries, strawberries or others). Mix all the ingredients, place them in molds and microwave. The cupcakes can also be baked in the oven, but it will take longer. Serve with tea or compote.

What is the right breakfast for weight loss - watch the video:

Knowing what you eat for breakfast when losing weight, you can easily plan a menu for the week from the dishes listed. Try to use only fresh products, without additives, dyes or preservatives. Buy fruits and vegetables from private sellers or farms. Such breakfasts will not only lead to weight loss, but will also improve your body health.

My dietary breakfast No. 3: PP-lavash roll for breakfast

Thin Armenian pita breads are quite suitable for pp-breakfasts, although it is better to bake them yourself from whole grain flour. They wrap everything in pita bread - from fruits and berries to meat with salad. But I won’t describe pp-shawarma; there are already options for preparing it on the website. I will share with you a dietary recipe for those with a sweet tooth - sweet berry and curd.

KBZHU per 100 g: 133/8/1.7/20.9 Whole serving - 256 kcal

Ingredients (1 serving):

• thin Armenian lavash - 80 g
• cottage cheese - 60 g
• blueberries or any other berries - a small handful
• Fitparad No. 7 or any other sakhzam to taste
• oil (coconut oil is tastier, but you can use any oil) - 5 g

How to do:

1. Cut the pita bread into 2-3 rectangles.
2. Spread the cottage cheese and berries over a third of the surface of the lavash. Sprinkle with sakhzam and roll up.
3. Fry in a frying pan greased with oil on both sides.

What should you not eat in the morning?

In the morning, you should give up easily digestible carbohydrates: sugar, jam, sweet pastries, pasta, flour products, soda and other nasty things that are very harmful to the body.

You should also avoid saturated fats. Products containing saturated fats include: ham, bacon, cheese, products containing palm oil, beef and lard, cream.

In the morning, you need to reduce the amount of sugar consumed as much as possible, because it enters the body in sufficient quantities with other foods, for example, fruits and nuts. Therefore, it is better not to eat sweets, buns and cookies in the morning.

You should not include breakfast cereals in your diet; they contain a huge amount of sugar, flavorings, flavoring additives and a much smaller amount of useful and nutrients. Therefore, it is better to replace this product with muesli without additives, filled with natural yogurt, and fresh fruit.

Special attention should be paid to those same yoghurts and curds that we are so accustomed to eating in the morning. Many people mistakenly believe that these products are healthy and the right way to start the day. But having looked at the composition, you will be convinced of the opposite, because that same “miracle” that you use almost every morning is nothing more than a set of preservatives, flavors and dyes packed in a beautiful jar.

Breakfast option No. 4: milk porridge with dried fruits

Milk porridge is a great start to the day, not only for kids in kindergarten; proper nutrition is very good for such food in the morning. If the porridge is not flavored with a kilogram of butter and sugar, then it has a lot of benefits! Slow carbohydrates that fill you up for a long time, protein that our muscles need after a night out, and great taste if prepared correctly. There are thousands of porridge recipes, but I’ll tell you how to quickly and easily cook milk couscous. The secret is the microwave.

KBJU per 100 g: 91.1/3/2/15.3 Whole serving - 282.4 kcal

Ingredients for 1 serving:

• 150 ml milk
• 100 ml water
• 40 g couscous
• a pinch of salt
• 20 g raisins
• sahzam - optional, sweet or without it

How to do:

1. In a microwave-safe deep dish, mix all the products and set for 3 minutes at the highest power. Stop a couple of times to stir.
2. Then we turn it on for another minute, but make sure that the milk does not “run away”. Mix again at the end, cover with some saucer and let it brew for 7-10 minutes. You can make coffee at this time. Ready!

What drink?

When calculating the correct diet, you should not forget about such an important part as drinks. When choosing them, do not forget that many liquids, if used incorrectly, can negatively affect your health and body. For example, everyone’s favorite coffee should absolutely not be taken on an empty stomach, because the caffeine contained in it leads to irritation of the gastric mucosa, thereby causing heartburn. But if you still can’t resist a cup of coffee, then here are some tips on how to drink coffee correctly and for the benefit of your body.

• Under no circumstances should you drink instant coffee; the only thing that comes from coffee is the name.
• It is best to drink black, natural and freshly brewed coffee.
• Do not add cream or milk to coffee.
• Coffee should be taken at the end of the first meal.

This also applies to green tea, it contains even more caffeine than coffee itself.

In fifth place is oatmeal (with poppy seeds, bananas and chocolate)

I thought not to write about this porridge, it has already been described so much, and there are recipes on the site. But recently I was putting together a personalized menu for a vegetarian girl and realized that there was no such recipe on the website yet. In general, this oatmeal is a godsend for those who not only do not eat meat, fish and eggs, but also do not consume dairy products!

KBZHU per 100 g: 96.8/2.7/4.1/12.3 Whole serving - 368 kcal

Ingredients for one person:

• long-cooked oat flakes - 40 g
• poppy seeds - 20 g (can be replaced with any nuts)
• banana - half a large one or 1 small one
• dark chocolate – 10 g
• water - glass
• salt - a pinch

Step-by-step description of preparation:

1. Pour poppy seeds, flakes and salt into the water. Place on the fire, bring to a boil and cook for 7-10 minutes, stirring. If you use nuts instead of poppy seeds, you don’t need to cook them, just let them sit.
2. Cover with a lid and let it sit for a while.
3. Now add chocolate. Stir until the chocolate melts.
4. Add a banana mashed with a fork to the porridge and you can have breakfast!

Useful tips

• You need to eat moderately to the best of your body’s abilities and not rush from one extreme to another, because being undernourished is just as harmful as passing it on.
• You should have breakfast no later than an hour after waking up to regulate insulin and blood sugar levels.
• And most importantly, in order to lose weight, you don’t have to force yourself to eat tasteless celery or porridge. You can always choose something to suit your taste. After all, it is important that what you do gives you pleasure.

Breakfast No. 6: toast and sandwiches

It is generally accepted that sandwiches are definitely not a great breakfast. But anyone who has been into proper nutrition for a long time knows that there are not only proper sandwiches, there are even diet burgers! My favorite option for a morning meal is with red salted fish. This can be toast on bread or sandwiches with whole grain bread. Equally tasty, satisfying and quite delicious!

KBZHU per 100 g: 205.4/10.4/11.1/16.7 Whole serving - 390 kcal

Products for one:

• healthy bread - 80 g or grain bread 3-4 pcs.
• salted red fish (fillet) – 60
• avocado - 50 g or 15 g butter

I won’t even describe the preparation, it’s so simple - bread, butter (avocado) and fish. To all this, tea/coffee without sugar and you're done!

Features of proper breakfasts for weight loss

In dietetics, breakfast is considered the main meal of the day. It energizes you for the day and gives you strength for daytime activities. This is scientifically explained. During the night, blood sugar levels drop and the person becomes weaker. Morning food helps restore glucose levels and energy balance in the body.

Scientists believe that if you exclude breakfast and neglect it, hunger will remain throughout the day, and it will be more difficult to lose weight. In the evening, a person tries to gain calories not received in the morning and eats up at night, which causes excess weight gain (at night, metabolism slows down, energy is not wasted, and the calories consumed are stored as fat).

It is believed that the morning meal can and should be nutritious: the calories received will be wasted during the day. They are almost not stored in the body as fat reserves, so you are allowed to indulge in sweets.

But a diet breakfast for weight loss does not mean that you can eat everything. The diet is healthy and balanced, including the vitamins and minerals necessary for the body. Breakfast should provide enough energy so that a person does not feel hungry until lunch.

Nutritionists give food for weight loss for breakfast the following characteristics:

• balanced (ensures the vital functions of the body);
• providing energy, but not high in calories (30% of the daily caloric intake or 300-400 kcal);
• easy to digest, does not irritate the gastric mucosa;
• made from natural products;
• delicious, giving a positive mood for the day.

To build a menu, it’s worth knowing what products are suitable for breakfast.

Delicious pp-breakfast No. 7: protein salad with avocado

Avocado is not only suitable for toasts and sandwiches; salads with avocado are no less tasty. Try making yourself a light avocado salad with cottage cheese and tuna in the morning. In general, 99% of my breakfasts are a combination of carbohydrates, proteins and a little fat. But sometimes I want a protein breakfast, so I make this salad. Of the entire selection, this is the lowest calorie option!

KBZHU per 100 g: 78.6/8.9/3.6/2.9 Whole serving - 251.5 kcal

What you need for 1 serving:

• avocado – 40 g
• canned tuna without oil - 80 g
• salad - 50 g
• cottage cheese - 40 g
• cucumber - one medium
• onion - a quarter of red salad
• olives - 5-6 pcs.
• salt - to taste
• lemon, basil, ground pepper - optional.

How to do:

1. The onion (already chopped) must be marinated in lemon juice or doused with boiling water, and then we proceed to “assembling” the salad.
2. Tear lettuce leaves onto a plate and chop avocado and cucumber
3. Add tuna (mash with a fork), olives, onions and cottage cheese.
4. Pour juice from a jar of tuna over everything, add a little lemon, salt, and basil on top. You can enjoy it!

General points of proper weight loss and the basic rule of nutritionists

The basic rule that nutritionists offer to everyone who wants to lose weight is to give up dietary suffering and begin to lose weight gradually without effort or sacrifice; this is important for both women and men.

As soon as you get up from sleep, you need to drink a glass of plain warm water. It will wash the digestive tract, finally awaken the body, start metabolic processes and intestinal function. After water, about half an hour should pass before breakfast. It would be ideal if at this time you do breathing exercises or any exercises.

When losing weight, it is extremely important to maintain the correct water regime.

You need to drink at least 2 liters of clean water per day. This will push the fat burning process.

Almost no one succeeds in switching to proper nutrition at once. To begin with, it is enough to reduce food consumption at each meal by a little, by 100-200 kilocalories. Moreover, it is important to reduce both the total calorie content and the usual serving size.

What does this look like in practice? For example, your usual breakfast is fried eggs and sausage. Instead of sausage, you can take low-calorie ham from chicken breast, or even better, boiled and thinly sliced ​​chicken breast itself. It is better to fill it not with a couple of whole eggs, but with 3-4 whites (without yolks).

In this case, your breakfast portion will not change in volume, and the calorie content will be half as much. And if you gradually begin to reduce the amount of fat poured into the frying pan and reduce it to one drop of oil spread on the non-stick coating of the frying pan, then your breakfast will be even 3 times less caloric, and also inexpensive and healthy.

A similar economical approach should be used to prepare all dishes for both lunch and dinner. For the first course, instead of hodgepodge or fatty cabbage soup, you can cook:

• light vegetable soup with chicken broth,
• lean cabbage soup,
• vegetable puree soup made from cabbage, zucchini, carrots, potatoes, etc.

If you cannot radically change your dish to a lean one, start by gradually reducing its calorie content. For any soups, this is, first of all, the elimination of the frying process. All vegetables previously fried according to the recipe (onions, carrots, beets) now need to be put into soup or cabbage soup without pre-treatment, directly raw, finely chopped.

Frying just gives the dish a lot of unnecessary calories, and this process also deprives the vegetables of nutrients and vitamins.

There is no need to skimp on vegetables; the plant fiber they contain saturates for a long time, cleanses the intestines, is low in calories and has a lot of beneficial properties. Therefore, there is no need to refuse food or reduce portions significantly.

The second courses can be left as usual, only once again removing the oil for frying, or it is better to steam or boil them altogether. The next step will be to reduce the serving size by half and replace at least half of the dish with vegetables - stewed, fresh, baked without oil or grilled. This balanced and healthy approach ensures gradual weight loss. In addition, this is a fairly cheap way to lose weight.

Dinner should always be the healthiest meal of the day. The main secret is to remove the feeling of hunger, but not lead to a feeling of heaviness in the stomach. So, if you eat an apple or a leaf of lettuce for dinner, then after 1 hour the hunger pangs will force you to go to the refrigerator. Therefore, for dinner it is ideal to prepare a light but well-filling protein dish with a portion of plant fiber (vegetables or fruits).

Important! Pregnant and breastfeeding women should not follow a diet without a doctor's prescription.

Snacks on the menu for weight loss

In general, the recommendations of nutritionists boil down to the fact that snacks are needed for proper nutrition - these are second breakfasts, afternoon snacks and late dinners. Five or six meals a day is the basis of a fractional regimen and, with the right approach, gives the best results for losing weight.

As a snack in the first half of the day, you can choose natural sweets:

• dried dates, prunes, dried apricots,
• dried apple slices,
• unroasted unsalted nuts.

The second breakfast can be vegetarian and consist of one fruit. You can have a snack with cottage cheese or a slice of cheese. For late dinner, an hour before bedtime, you can drink a glass of kefir or natural yogurt. In general, such unsweetened fermented milk products are extremely effective during weight loss, and they are also a very budget-friendly and low-carb option.

An important rule from nutritionists for weight loss: do not overeat, that is, do not eat until your stomach becomes heavy. You need to get up from the table when it seems that you can eat a little more until you are completely full. This is precisely what turns out to be unnecessary. But you will only have to stop yourself at first; pretty quickly the body will get used to normal amounts of food, and you will no longer want to overeat.

Everyone who is losing weight is very worried about giving up sweets. However, there is no strict requirement here. You don't have to give up chocolate completely. You can eat a strip of dark bitter chocolate 2-3 times a week in the morning.

Otherwise, the weight loss menu will not bring results.

What needs to be limited as much as possible in food and ideally excluded are baked goods and fatty foods:

• White bread,
• cookies,
• muffins,
• industrial confectionery products,
• trans fats and store-bought sauces (including margarine, ketchup).
• smoked meats,
• fat meat,
• salo.

Menu for weight loss: desirable foods

Proper weight loss does not happen in a short time, it is a long process.

In addition, you need to support your body after losing weight so as not to gain weight again.

Products that you should definitely include in your menu will help with this. First of all, it is rational to include all food groups in the diet:

1. Protein group: chicken, fish, veal, rabbit, dried nuts (unsalted and unroasted), eggs, cottage cheese and other fermented milk products are ideal for weight loss. Cheese is also acceptable, but with restrictions.
2. Carbohydrate group: when losing weight, so-called complex carbohydrates are acceptable and even necessary. These are durum wheat pasta, cereals (gray ones are especially good), boiled potatoes (not fried). The diet should not be carbohydrate-free.
3. Vegetable fiber: any vegetables and fruits, baked (preferably), fresh or boiled.
4. Fat group: Many people who are losing weight should not make the huge mistake of completely eliminating fats from their diet. Without them, the body cannot function normally and their deficiency has a detrimental effect on the appearance of hair and skin. Vegetable oils (sunflower, olive, flaxseed, buckwheat) are allowed in the menu. The consumption of butter is limited to no more than 2-3 times a week.

Option No. 8: pp-omelet with vegetables

In general, any pp-omelet is quite suitable for a morning meal - even Japanese, even steamed protein, even the famous poulard. There are a lot of them on the site, but there is no classic one with milk. Now will be!

KBZHU per 100 g: 132.2/7.9/10.2/2.5 Whole serving - 304 kcal

Products for 1 serving:

• 2 eggs
• 100 ml milk
• butter - 10 g
• salt - a pinch

Let's prepare it like this:

1. Beat eggs, salt and milk with a fork.
2. Heat the frying pan, lay it out and let the butter melt, pour in the omelette mixture.
3. Cook uncovered over medium heat until set. For the omelette - 200 g of vegetables.

Healthy breakfast idea No. 9: egg dishes

Not just omelettes - you can make a lot of wonderful things out of eggs for a diet breakfast. On the website, egg recipes for breakfasts for losing weight are very popular. The easiest way to make eggs for breakfast is to hard boil them. In the morning, 2-3 eggs with a salad or unsweetened oatmeal is quite suitable. Or you can grate it and wrap it in pita bread together with the cheese, heat it in the microwave - you’ll get an excellent lazy pp-shawarma. Plain scrambled eggs are also good, especially if you make them with a handful of vegetables or mushrooms. But now I’ll teach you how to make such beautiful sandwiches with poached eggs.

KBJU per 100 g: 207/11.3/11.5/15.2

The entire serving is 269.5 kcal (1 sandwich, as in the photo. Contains bread, avocado, egg and Parmesan)

In general, poached eggs are a real trend! even such a thing as food porn - when ordinary food is made so appetizing that you really want it. So in food porn, eggs with a runny yolk are the main “actors”.

The method for preparing such eggs can be written in words, but I will give you a video with detailed instructions - it will be clearer. Here is the video recipe:

What foods are excluded from a dietary meal?

If you are aiming to lose weight and transform yourself, you will need to throw out some unhealthy, albeit beloved, foods from your morning diet.

Breakfasts for weight loss exclude the following products:

• baked goods and other sweets;
• yogurt;
• fatty, fried, pickled and smoked foods;
• legumes;
• instant dry cereals and store-bought muesli;
• sausages;
• onion and garlic;
• mayonnaise, ketchup and other sauces;
• coffee and flavored tea;
• citrus juices and fresh juices;
• cold water and drinks;
• coffee and soda.

The amount of salt for breakfast should be kept to a minimum, and honey is an excellent substitute for sugar.