Healthy breakfast types for those who don't want to get fat - TIPS & TRICKS

Healthy breakfast types for those who don’t want to get fat

Breakfast is an important meal, you could even say the most important. It is in the morning that the human body absorbs the maximum amount of nutrients from food. Breakfast should saturate the body with all the necessary substances and at the same time not lead to excess weight. Let’s talk about how to prepare breakfast so as not to get fat in our article.

Cheesecakes without flour

Cottage cheese pancakes cooked in a pan or in the oven are an ideal breakfast option for those who struggle with extra pounds or are afraid of gaining them. To prepare them you will need:

  • 5% thick cottage cheese – 300 g;
  • egg – 1 pc;
  • vanilla sugar – 10 g;
  • raisins – 25 g
  • corn starch – for breading;
  • vegetable oil – lubricate your hands.

Grind cottage cheese with a blender, rinse and dry the raisins. Mix cottage cheese with egg, add vanilla sugar, raisins. Mix all ingredients. Let it steep for 10 minutes, then grease your hands with vegetable oil so that the curd mass does not stick to it, form cheese biscuits, roll them in cornstarch, fry in vegetable oil: 4-5 minutes on low heat on both sides is enough to make a to form a golden crust.

The nutritional value of this product is 122 kcal per 100 g, of which:

  • proteins – 20 g;
  • fats – 2.9 g;
  • carbohydrates – 2.8 g;
  • dietary fiber – 0.1 g

This is a light breakfast dish, which at the same time saturates the body with the necessary substances, improves intestinal motility and prevents you from gaining extra pounds.

Oatmeal in water with berries

You can talk endlessly about the benefits of oatmeal for the human body – it allows you to fight excess weight, improve digestion, cleanse the gastrointestinal tract of toxins, and so on. To cook oatmeal in water with berries you will need:

  • oatmeal – 40 g;
  • water – 200 ml;
  • berries (any) – 70 g.

Rinse the flakes in cold water, but very quickly so they don’t turn sour. Sort the berries and wash them. Pour water into a small saucepan, boil, add flakes, let it boil. Cook the porridge over low heat for 2-3 minutes, stirring constantly. Add the berries to the porridge a few seconds before cooking so that they retain all their vitamins.

Nutritional value – 66.7 kcal per 100 g, of which:

  • proteins – 1.9 g;
  • fats – 0.9 g;
  • carbohydrates – 13.4 g;
  • dietary fiber – 1.4 g

Protein omelette with tomatoes

This is a very light breakfast dish that will appeal to dieters. Would need:

  • eggs – 2 pieces;
  • cherry tomatoes – 2-3 pieces;
  • greens – 1 branch each;
  • salt;
  • vegetable oil – 10 ml.

Separate the whites from the yolks, beat with salt. Cut the tomatoes into slices. Heat the oil, pour in the egg whites and arrange the tomatoes and herbs in an artistic way. Simmer the omelet over low heat, covered for 3-5 minutes, and serve, sprinkle with black pepper.

Calorie content – 61.1 kcal per 100 g, of which:

  • proteins – 8.4 g;
  • fats – fats – 2.4 g;
  • carbohydrates – 1.8 g;
  • dietary fiber – 0.3 g

Soft boiled egg

Cooking a soft-boiled egg is as easy as peeling pears in water for 2 minutes and you get a delicious and healthy breakfast that contains a minimum of calories.

Calorie content – 158.7 kcal:

  • proteins – 12.8 g;
  • fats – 11.6 g;
  • carbohydrates – 0.7 g;
  • dietary fiber – 0 g.

Avocado and egg sandwich

Avocados are made up of proteins, carbohydrates, monounsaturated vegetable fats and are therefore ideal for breakfast. Avocado lowers cholesterol, stabilizes blood pressure, it is allowed to be taken by people with diabetes. To cook you will need:

  • rye bread – 90 g;
  • boiled hard-boiled egg;
  • avocado – 40 g.

Calorie content – 171 kcal per 100 g, of which:

  • proteins – 6 g;
  • fats – 10.8 g;
  • carbohydrates – 12.9 g;
  • dietary fiber – 3.3 g

Dumplings with cottage cheese and cherries

Cottage cheese accelerates metabolic processes, improves digestion and has a positive effect on the state of the immune system. To prepare a tasty and healthy breakfast dish you will need:

  • cottage cheese – 180 g;
  • yolk – 1 pc;
  • cherry – 250 g;
  • sugar – 2 tbsp. I;
  • semolina – 4 tbsp. I.;
  • salt – half a teaspoon.

Punch the cottage cheese with a blender, salt and sugar, add the yolk. Add semolina, stir and let stand for half an hour. Form dumplings from the puffy dough, put in each cherry. Cook in lightly salted boiling water for about 5 minutes.

Calorie content – 140 kcal per 100 g, of which:

  • proteins – 15.4 g;
  • fats – 2.4 g;
  • carbohydrates – 14.2 g;
  • dietary fiber – 6.2 g

Banana Pancakes

It is very tasty and is not prohibited during the diet period. Would need:

  • milk – 200 ml;
  • bananas – 2 pieces;
  • corn flour – 100 g;
  • sugar – 50 g;
  • eggs – 2 pieces;
  • vegetable oil – 40 ml.

Grind the bananas in a blender with half a portion of milk. Add eggs, sugar, flour, the remaining half of the milk. Stir until smooth. Fry pancakes in vegetable oil until cooked through.

Calorie content – 166 kcal per 100 g, of which:

  • proteins – 4.3 g;
  • fats – 5.1 g;
  • carbohydrates – 25.6 g;
  • dietary fiber – 0.5 g

Diet omelette with zucchini

Diet dish with zucchini will not leave anyone indifferent. To prepare it you will need:

  • zucchini – 300 g;
  • carrots – 150 g;
  • egg – 2 pieces;
  • salt;
  • milk 2.5% fat – 125 g;
  • cheese – 50 g.

Grind the zucchini and carrots in a blender, squeeze out the excess, add the egg, milk, salt, mix well. Grate the cheese, mix with the pumpkin mixture. Place the casserole in a baking dish and place in the oven for 10 minutes.

Calorie content – 90.4 kcal per 100 g, of which:

  • proteins – 5.8 g;
  • fats – 5.4 g;
  • carbohydrates – 4.2 g;
  • dietary fiber – 1.1 g

Buckwheat porridge with skimmed milk

Buckwheat for breakfast is very healthy and satisfying. Buckwheat porridge with milk is easy to prepare, but in order for the dish to remain dietary, it is necessary to take milk with a fat content of 1.5%. Sort the buckwheat and rinse, pour in milk, add a little water, salt. Simmer for 5-7 minutes after boiling.

Calorie content – 75.3 kcal per 100 g, of which:

  • proteins – 3.5 g;
  • fats – 1.2 g;
  • carbohydrates – 12.5 g;
  • dietary fiber – 2.1 g

Tuna sandwich on black bread

Tuna cleanses the blood, improves immunity, strengthens blood vessels, improves vision, is a natural antioxidant and helps restore hormones in women. To make a tuna sandwich you will need black bread, tuna, fresh cucumber, boiled egg and spices. Arrange all ingredients on the bread in random order.

Calorie content – 225.9 kcal per 100 g, of which:

  • proteins – 6.8 g;
  • fats – 15.4 g;
  • carbohydrates – 15.1 g;
  • dietary fiber – 0 g.

The recipes suggested above allow you to provide a full breakfast and at the same time not contribute to a set of extra pounds.