A few examples of healthy breakfasts
- Oatmeal with fruits and nutsRolled oats have more fiber than rolled oats, and they also contain more protein since you're eating the original grain. Mix half a cup of oatmeal with half a glass of water and half a cup of unsweetened soy milk. Add some blueberries, one tablespoon chopped walnuts and one teaspoon maple syrup.
- Tortilla with egg Make an omelet with one egg, one egg white, two tablespoons black beans, one-quarter cup chopped tomatoes and two tablespoons onion. Add one cup of spinach. Place the mixture in a whole grain tortilla and top with diced avocado and one tablespoon of salsa. Add salt, pepper, cumin and ground red pepper to taste.
Calories: 345 Total Fat: 15.7 g Saturated Fat: 3.5 g Carbohydrates: 36.8 g Fiber: 9.7 g Sugar: 3.2 g Protein: 17.4 g
- Smoothie + hard-boiled egg Combine two medium carrots, half a frozen banana, two cups of spinach, one cup of unsweetened soy milk (or almond), 0.5 tbsp in a blender. protein powder, one eighth cup of raisins, cinnamon, nutmeg and cloves. Drink part of the drink before training and the rest after training, adding a hard-boiled egg to your breakfast.
Calories: 368 Total Fat: 12.6 g Saturated Fat: 5.1 g Carbohydrates: 49.5 g Fiber: 9.4 g Sugars: 25.5 g Protein: 25.4 g
Calories: 328 Fat: 9.7 g Saturated Fat: 1 gram Carbohydrates: 51.1 g Fiber: 7.2 g Sugar: 16.6 g Protein: 11.8 g
YOGURT WITH CEREALS AND BERRIES
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Ingredients:
- 220 ml. low-fat yogurt
- 50 gr. berries or fruits
- 1 tbsp. l. wheat germ
- 1/2 tsp. honey
- 1 tsp. ground flaxseed
Preparation:
- Mix wheat germ and flax seeds.
- Layer all the ingredients—cereals, yogurt, berries—in layers. Drizzle with honey.
What foods should you avoid for breakfast?
To lose weight, you need to avoid the following foods for breakfast:
- store-bought cereal;
- “quick” porridges;
- store-bought juices and drinks;
- fatty meats;
- smoked meats;
- fried foods;
- confectionery products.
So, you will have to put a taboo on sandwiches with cheese and sausage, donuts and croissants with sweet coffee.
The fact is that all of the listed products are fast-type carbohydrates. They are quickly absorbed, raising blood sugar levels. Initially, this promotes a surge of energy, so you will feel cheerful, however, sugar quickly drops, and already 50-60 minutes after breakfast you feel false hunger. So, you will be lethargic and lethargic until you snack again.
What to cook for lunch - 300 calories
Typically, a tasty and satisfying lunch requires 400-450 calories, even for petite ladies who are losing weight and staying in shape. But if for some reason (you’ve had too much in the morning or you’re planning a party with friends in the evening...) you need to fit in exactly 300 calories, see our meal options.
Buckwheat porridge with tilapia
Boil buckwheat in water. Add salt to taste. In a frying pan or in a slow cooker, simmer the tilapia fish fillet with carrots, onions and tomatoes.
Mix the porridge with fish dressing.
Ingredients and KBJ:
Chicken with vegetables + slice
A very tasty, protein-rich dish.
Cut the chicken fillet into pieces. Chop all the vegetables. Place the chicken and vegetables in a slow cooker or frying pan. Add all the spices and herbs. Put it out. 5 minutes before cooking, add canned beans to the dish. Add a slice to the finished dish.
Ingredients and KBJ:
Chicken thighs with potatoes
A very simple and quick dish. Stew chicken thighs with tomato and onion. Boil the potatoes.
Ingredients and KBJ:
Chicken liver with brown rice
Boil the chicken liver: place it in boiling water for 5 minutes. Measure out 30 g of brown rice and boil. Complete the dish with fresh cucumber
Ingredients and KBJ:
Trout with pasta
Boil or steam the fish - trout. Boil the pasta separately. Sauté onions, carrots and tomatoes in a frying pan. Mix the steamed vegetables with the pasta.
Ingredients and KBJ:
Stewed chicken hearts with vegetables
Stew chicken hearts with onion and tomato. 5 minutes before cooking, add green beans. Slice fresh cucumber for the finished hearts.
Ingredients and KBJ:
Stew with chicken meatballs
For meatballs, mix: minced chicken breast with onion and turmeric. Salt and pepper to taste. Form into meatballs.
Chop vegetables: tomato, carrots, bell pepper.
Place the meatballs in a frying pan (or in a slow cooker). Add chopped vegetables. Simmer covered for 25 minutes. 5 minutes before readiness, add green beans and finely chopped garlic.
Ingredients and KBJ:
Waffle sandwich with sausage patty
Sprinkle the toasted buttermilk waffle with 2 Tbsp. l. grated Pepper Jack cheese. Bake under high heat until the cheese has melted. Cut the waffle in half and place 2 small tomato slices on one half; Season with salt and pepper, then add the cooked sausage patty, halved. Assemble the sandwich by covering with the other half of the waffle.
What should breakfasts for weight loss consist of?
Ideally, breakfast, like any other meal, should be balanced in proteins, fats and carbohydrates. This is the only way you can get fullness and energy for a long time. It is a mistake to believe that you should eat only carbohydrates for breakfast, because they are supposedly better absorbed in the morning and go into fat in the evenings. It's not like that at all.
If your breakfast consists of only carbohydrates, then, most likely, after an hour or two you will want to eat again. So you should definitely include proteins and fats in your first meal.
All about pp for beginners
Complex carbohydrates
They provide you with energy and keep you full. Sources of complex carbohydrates can be, for example, cereals and porridges (oatmeal, rice, buckwheat, egg), as well as whole grain bread.
Fast carbohydrates
These include white bread, muffins, sugar, sweet fruits, and instant cereals . They can be included in the diet, but in reasonable quantities as a treat, and they should not be the main source of carbohydrates.
Fast carbohydrates do not immediately go into fat, as some people believe. Their disadvantage is that they will not keep you full for a long time, and besides, they are low in nutrients.
Squirrels
They nourish muscles and give a long-lasting feeling of fullness. These include, for example, eggs, cottage cheese, meat, protein mixtures, fish, cheese.
Fats
Healthy fats can be obtained from eggs, nuts, olive oil, cheese, whole yogurt, cottage cheese, flax seeds, avocados and other foods. Under no circumstances should you give up fat, even while losing weight.
Introducing our pp breakfasts for weight loss.
