Today we’ll talk about dietary breakfasts for weight loss – I’ll describe the recipes briefly, they are simple. It seems to me that it is much more important to outline breakfast options with proper nutrition than to describe in detail how to boil eggs. There will be a separate article about oatmeal - don't miss it.
A famous Russian proverb says: “Eat breakfast yourself, share lunch with a friend, and give dinner to your enemy.” In fact, many people skip their morning meal due to some circumstances. This is an unforgivable oversight, especially when losing weight.
A diet involves not only eating healthy foods, but also following a clear daily routine with 4-5 meals. A healthy breakfast with proper nutrition is the key to successful and quick weight loss. So let's quickly look at the breakfast options that you can prepare while losing weight.
Diet breakfast recipes for weight loss
Healthy breakfast options made from cottage cheese
- Cheese pancakes with rice or oat flour. A recipe for a healthy sauce for them: pour a handful of fresh or frozen berries with low-fat yogurt and beat with a blender.
- Dietary (with sahzam)
- Casserole with fruit and sauce:
Casserole: Beat a pack of cottage cheese (180 g) thoroughly with an egg. Add 1 tbsp. a spoonful of corn starch, a little sugar or sweetener, vanillin. Place sliced fruits or berries (frozen, thaw first) in the bottom of portioned molds and fill 2/3 of the mold with the egg-curd mixture. Bake in an oven preheated to 180 degrees for about 20 minutes. Serve the casserole in ramekins, pour in the sauce.
Casserole sauce: Beat frozen berries (strawberries, blueberries, raspberries) with low-fat yogurt and powdered sugar or saxam.
Sometimes convenience stores don't have the ingredients I need, so I buy most of my groceries online. You can buy any flour other than wheat, and the necessary sweetener can be found in this section (and by using it, you can pleasantly save on your purchase).
Recipes for healthy breakfast sandwiches with proper nutrition
Please note that all sandwiches are prepared with whole grain or rye bread. Wheat, unfortunately, is not suitable for weight loss. If you cannot find bread on sale that is suitable for proper nutrition, then you can buy a baking mixture and make the bread yourself.
The choice of mixtures for baking bread is huge; in addition to fitness bread, you can make carrot, bran and multigrain bread. Take a closer look at the assortment, you will surely choose an acceptable option for yourself.
It would seem that you can’t eat boutiques while on a diet, but the options below will work perfectly as a healthy breakfast if you eat properly.
- Toast a slice of whole grain or rye bread in a frying pan or in a toaster. Make a sandwich with cream cheese toast and sliced lightly salted salmon.
- Rye toast with poached egg and fresh cucumber slices.
- Sandwiches made of rye bread with pate and fresh cucumber.
- Steamed fish sandwich. A slice of rye bread, lettuce, steamed white fish. Pour the sandwich with sauce prepared from 2 tbsp. l. yogurt, a drop of lemon and chopped dill.
- Sandwiches made of rye bread with curd mixture with your favorite herbs (parsley, green onions, dill, cilantro, mint).
- Rye toast with guacamole and low-fat goat cheese. Guacomole: blend ripe avocado, lime juice, cilantro, a little salt, red hot pepper if desired.
- Sandwich made of grain bread with slices of avocado, cucumber and lightly salted red fish.
10 more breakfast options with proper nutrition
Eating only sandwiches and cottage cheese is very boring - during a diet, the main thing is variety. Therefore, I offer a few more diet breakfast recipes for weight loss.
- Muesli with yogurt and cranberries. The dish must be prepared in the evening and put in the refrigerator, it will steep overnight and by the morning a healthy breakfast for proper nutrition will be ready. Grind a handful of cranberries with honey in a blender. Mix yogurt, cranberry puree and rolled oats. Oatmeal should be taken that takes a long time to cook; instant cereal will not work.
- Smoothie. Peel the green apple from the skin and seed box and cut into cubes. Add chopped kiwi and banana to the apple, pour in a little green tea and puree with a blender. Adjust thickness with tea. It is recommended to drink the smoothie immediately, otherwise the drink will darken.
- Oatmeal banana pancakes. Soak two spoons of oatmeal in 100 ml of milk (water) in the evening. In the morning, add banana, 1 egg and 1 tbsp to the swollen oatmeal. a spoonful of oatmeal (you can grind the flakes in a coffee grinder). For more sweetness, you can add a sweetener or a little sugar or honey. Add baking powder as desired. Fry pancakes in a dry frying pan without oil under a lid, you can use a pancake maker.
- Omelette with vegetables (tomato, mushrooms, bell pepper) and two slices of turkey pastrami.
- Cauliflower and broccoli tossed in an egg and a few slices of homemade chicken ham.
- Easy
Before you start preparing the dish you like, you should pay attention to two simple but effective rules that will save your time.
- Plan your menu in advance. Nothing helps save precious time in modern society more than the ability to plan. By thinking through your breakfast meal plan in advance (preferably a week in advance), you can make your meals varied, which means more healthy and tasty.
- Prepare your kitchen for battle in advance. The preparation time for many dishes in the morning can be reduced if you prepare for this process in the evening. For example, put plates, cups, forks on the table, pour tea into a teapot or coffee into a coffee machine. These simple steps will allow you to save some time, which is so lacking in the morning.
To get more done in the morning or to get a few extra minutes of sleep, take a little over half an hour in the evening to prepare nutrition bars. Moreover, such a tasty and healthy dish can be stored in the refrigerator for several days and even taken with you as a meal.
Mymarycakes.ru
Ingredients
- 1 cup oatmeal;
- ½ cup oatmeal;
- 1 handful of dried fruits;
- 2-3 cloves of grated dark chocolate;
- ⅓ glass of milk;
- 1 tablespoon honey;
- 1 tablespoon olive oil;
- salt and cinnamon to taste.
Preparation
Mix all dry and liquid ingredients separately. Combine both mixtures and mix well until thick and homogeneous. Spread the dough in a layer of 5-7 millimeters on a baking sheet lined with baking paper. Place in an oven preheated to 180 degrees for 20 minutes. Cut the hot dough into bars, turn them over and leave them in the oven for another 5-7 minutes.
To diversify your breakfast, the dried fruits in the bars can be replaced or supplemented with nuts, pumpkin seeds, berries, chopped banana or other fruits.
Recipeshubs.com A serving of natural yogurt without additives and pieces of your favorite fruit is an excellent cold breakfast that will not only save your time, but will also be very healthy. In winter, when it is difficult to buy good fresh fruits, dried fruits (dried apricots, raisins, prunes, etc.) can be an excellent substitute.
If you're used to starting your morning with nutritious scrambled eggs, try replacing them with a delicious frittata. Having prepared an Italian omelette in the evening with any ingredients to your taste, in the morning all you have to do is warm up your breakfast.
Recipeshubs.com Ingredients
- 4 eggs;
- 300 g chanterelles;
- 1 onion;
- 1 tablespoon grated parmesan;
- salt, pepper and herbs to taste.
Preparation
Fry finely chopped mushrooms and onions in olive oil, add salt and pepper to taste. Beat the eggs with two tablespoons of grated Parmesan and pour the mixture over the mushrooms. Bake in an oven preheated to 180 degrees for 10 minutes. Sprinkle the finished frittata with herbs and cheese and cut into portions.
If you cook oatmeal in the evening, it will become tender and aromatic, having absorbed yogurt (or milk) with your favorite spices. Moreover, this dietary dish looks like a delicious dessert.
foodnetwork.com Ingredients
- 100 g oatmeal;
- 200 ml natural yogurt;
- berries to taste;
- vanilla, cinnamon or cardamom to taste.
Preparation
Mix cereal, favorite spices and yogurt. Leave in the refrigerator overnight. In the morning, simply add berries, coconut, nuts or dried fruit.
To the delight of those with a sweet tooth who care about their figure and health, we offer a delicious and nutritious dessert without flour.
goudamonster.com Ingredients
- 2 cups of nuts (preferably hazelnuts or almonds);
- 350 g sugar;
- ½ teaspoon salt;
- 4 squirrels;
- vanilla to taste.
Preparation
Grind the nuts with sugar in a blender until fine crumbs. Beat the whites with salt, then gradually add the nut mixture and vanilla, continuing to beat. Spoon the mixture onto a baking tray lined with baking paper. Bake in an oven preheated to 160 degrees until golden brown (about 30 minutes).
Multivarenie.ru Do you prefer to start your day with porridge, but don’t have time to prepare it? Then take advantage of modern technology. In the evening, pour wheat, corn, rice or other porridge into the multicooker, add milk and water (the ratio of porridge to liquid is 1:3), add salt, sugar and seasonings to taste - that’s all, the multicooker will do the rest. In the morning, a hot and healthy breakfast will await you.
howcooktasty.ru If you have not yet purchased such a miracle of technology as a multicooker, then you still have many other options for preparing porridge. For example, pour kefir into buckwheat in a ratio of 1:3 (cold version) or boiling water in a thermos (warm version) and leave overnight. In the morning, your breakfast, filling you with B vitamins and microelements, is ready.
8. Berry parfait
Sometimes in the morning you want to please your soulmate (maybe yourself) with something special and beautiful, but at the same time simple and useful. This recipe is just for such cases.
Pinme.ru Ingredients
- 150 ml vanilla yogurt;
- 150 g corn flakes;
- 150 g berries.
Preparation
Layer berries, yogurt and cereal into a tall glass, maintaining equal proportions. Just a few minutes and your delicious, bright and slightly romantic breakfast is ready.
The good thing about this cheesecake recipe in the oven is that there are several options for serving it in the morning. They can be prepared in advance and served cold for breakfast, or heated in the microwave. You can also knead the dough in the evening, put it in molds or on a baking sheet, and in the morning just put the cheesecakes in the oven. While you are getting ready, a fragrant and airy breakfast will be ready.
Multivarenie.ru Ingredients
- 300 g low-fat cottage cheese;
- 2 eggs;
- 50 g flour or semolina;
- 5–6 apricots;
- sugar and vanilla to taste.
Preparation
Mash the cottage cheese, add eggs, sugar and mash. Add flour or semolina in small portions, stirring with a spoon each time. Divide the apricots into four parts. Place parchment paper on a baking sheet and lightly grease with oil. Spoon half of the mixture. Place a slice of apricot on each cheesecake and the remaining mixture on top. Place in an oven preheated to 180 degrees for 20 minutes.
Recipeshubs.com In the evening, prepare a set for - a banana, an apple, half a teaspoon of honey, a pinch of cinnamon, a glass of milk (yogurt or kefir) and put it in the refrigerator. In the morning, all you have to do is mix all the ingredients.
Goodhabit.ru Grind seeds, nuts, dates in a blender with natural yogurt. You can top it with any other ingredients you like, such as raspberries, blueberries or coconut flakes. Put the finished dish in the refrigerator, and in the morning enjoy a beautiful and nutritious breakfast.
Bestfriendsforfrosting.com Thanks to salmon toast in the morning, you will receive a storehouse of useful elements - protein, omega-3, fatty acids and iron. This breakfast is definitely worth including in your diet due to its high sodium content.
Everything is elementary simple: take whole grain bread or crispbread, put a slice of salmon on top, and then, if desired, cucumber, tomato, onion or herbs. Such a healthy and nutritious breakfast will calmly wait for you in the refrigerator until the morning. The main thing is not to forget to cover it on top with cling film.
Yeast-free bread or crispbread and homemade pate. Start your morning with a breakfast rich in iron, calcium and phosphorus.
Forum.prokuhnyu.ru Ingredients
- 400 g chicken or beef liver;
- 1 onion;
- 1 carrot;
- 1 tablespoon butter;
- 1 teaspoon salt;
- spices to taste.
Preparation
Cut the liver into pieces, add salt and spices to taste. Simmer, covered, until tender (approximately 15–20 minutes). Grate the carrots, chop the onion and fry over moderate heat. The cooled ingredients need to be ground in portions in a blender bowl, together or separately. Mix everything again and put it in a container.
The benefit of baked apples is that during their preparation, a maximum of nutrients, minerals and vitamins are preserved. First of all, it is potassium and iron.
Cookingmatters.org Ingredients
- 1 apple;
- 1 teaspoon honey;
- a pinch of cinnamon.
Preparation
Remove the core of the apple, fill the cavity with honey and sprinkle cinnamon on top. Bake in an oven preheated to 180 degrees for 15–20 minutes. If you wish, you can add raisins, walnuts or fill the apples with cottage cheese and fruit.
Goodhabit.ru Simply cut a banana into two halves and top with natural yoghurt, coconut, muesli and a little honey. This is a very simple but tasty and healthy breakfast.
This low-carb dish is rich in vitamins A and C, making it an excellent source of keratin, lutein and zeaxanthin. Polenta is often served cold, which means it can be prepared the night before.
fooditlove.com Ingredients
- 300 g polenta;
- 100 g butter;
- 300 g cane sugar;
- 100 g white sugar;
- 1 vanilla pod;
- 4 eggs;
- 2 tablespoons cream Anglaise;
- 2 oranges;
- 10 g ginger.
Preparation
Mix polenta, cane sugar, eggs, butter and half a vanilla bean until smooth. Fill the greased pan ⅔ full with dough and bake for an hour.
Melt white sugar in a frying pan along with the remaining vanilla. Add peeled and sliced oranges to the melted caramel and remove the pan from the heat. Sprinkle with grated ginger for a spicy kick.
Place caramelized oranges and ginger on the cooled cake and decorate with Anglaise cream.
huffingtonpost.com Finally, the simplest, but no less healthy dish. Boil a few and leave in the refrigerator. In the morning, you will have a breakfast with an excellent source of protein.
Using the proposed 17 dishes, you can combine and create many breakfast options yourself. Just replace or supplement some ingredients with others according to your taste or mood.
Agree, now you have no excuses left to skip an important morning meal. Having prepared any of the proposed breakfast options in the evening, all you have to do is brew a good cup of tea in the morning.
Content:
Rules for a healthy breakfast
The morning meal is rightfully considered the most important, since it is the one that charges you with energy for the whole day. A tasty and healthy breakfast improves your mood, increases your productivity and allows you to prepare for the day ahead in a relaxed atmosphere. But what to do if you don’t feel like eating at all in the morning? Simple recommendations will help cope with this problem:
- To replenish glycogen in the liver, you need to have breakfast within an hour of waking up. But you shouldn’t run straight from bed to the kitchen - your body needs time to wake up. To get the first feeling of hunger, it’s a good idea to do exercises and take a cool shower.
- After waking up, it is recommended to drink a glass of filtered water at room temperature, which will prepare the stomach for the first meal. To purified water, you can add half a glass of mineral water with a high content of magnesium, a useful anti-stress microelement.
- Contrary to popular belief, breakfast should not be too heavy. Overeating makes you feel sleepy. It is better to move part of the first meal to lunch. If it is not possible to eat a second breakfast, you can replace it with nuts or dried fruits.
- It must be remembered that a carbohydrate breakfast is useful for people who work mentally, and a protein breakfast is primarily necessary for those who work physically.
- You need to eat tasty and varied. Lack of appetite in the morning is not at all surprising if you eat the same thing for breakfast every day.
Nutritionist Kovalkov about a healthy breakfast
Protein Breakfast Options
Protein foods saturate better and speed up metabolism in the body. They are rich in calcium, vitamins and microelements. People who prefer this breakfast option are not prone to overeating during the day. In addition, protein is the main building material for muscles, hair and nails.
Omelet or scrambled eggs
Scientists have proven that the cholesterol contained in egg yolk is not at all dangerous. Lecithin and choline, substances also included in this useful product, prevent its deposition. A dish made from 2-3 eggs is best combined with vegetables, such as tomatoes or bell peppers. This breakfast will enrich your body with protein for the whole morning.
Yogurt
It's no secret that eating yogurt for breakfast is healthy. Only without sugar, dyes, preservatives and other chemical additives. Thanks to the content of beneficial fungi and lactobacilli, this product normalizes intestinal function and allows you to stabilize the metabolism in the body. It’s very easy to prepare it at home: in a special yogurt maker, slow cooker or in a regular thermos. You can add any fillers to natural yogurt: syrups, fresh fruits, nuts, oatmeal.
Cottage cheese
In order not to burden the pancreas with too heavy food in the morning, it is better to use cottage cheese with 5–9% fat content. You should not give preference to a low-fat product, because for normal absorption of calcium the body needs simultaneous consumption of fat. Those with a sweet tooth can treat themselves to cottage cheese with berries or fruits with the addition of a spoonful of honey or jam. Salty food lovers will love cottage cheese with sour cream and herbs. A great breakfast would be cheesecakes or a healthy casserole.
Carbohydrate Breakfast Options
Carbohydrate foods are necessary for active brain function. But not all of them are suitable for a healthy breakfast. Simple carbohydrates (cookies, white bread, corn flakes) are quickly absorbed. Once in the blood, they are immediately converted into sugar. Insulin produced by the pancreas removes it, turning it into fat. At the same time, your blood sugar level drops, and you feel hungry and tired. Complex carbohydrates take longer to digest, so they are an excellent source of energy for the whole morning.
Porridge
First of all, complex carbohydrates include cereals. That's why it's good to eat porridge for breakfast several times a week. In this case, it is better to choose oatmeal, buckwheat, millet or pearl barley. They contain a huge amount of vitamins and microelements, as well as essential fiber. Whole grain cereals will provide energy for several hours, and coarse fiber will help the gastrointestinal tract function. It should be remembered that semolina and white rice are simple carbohydrates. Their consumption will cause drowsiness, and soon another attack of hunger. It is recommended to cook porridge in water or low-fat milk. You can add pumpkin, dried fruits, nuts and honey to taste.
Muesli
This healthy mixture will give you a boost of energy for the whole day. Due to the content of a large amount of indigestible fiber, this breakfast is ideal for overweight people. The body will spend a lot of energy in an attempt to process coarse fibers, thereby burning calories. Store-bought muesli often contains a lot of sugar and artificial additives. Therefore, it is better to prepare such a mixture yourself. Healthy muesli should contain unprocessed oats, unroasted whole grains, nuts and dried fruit. You can pour the resulting mixture with skim milk or yogurt.
Whole grain sandwiches
Few people know that it is healthy to eat sandwiches for breakfast. Not white bread with sausage and cheese. They contain simple carbohydrates, preservatives and bad cholesterol. Such a morning meal will only awaken your appetite, and after an hour or two you will want to eat even more. If you have very little time for breakfast, you can snack on sandwiches made from whole grain bread with pieces of boiled chicken breast or fish. Instead of butter, it is better to use low-fat cottage cheese with herbs, add fresh vegetables and lettuce. You can also eat this healthy sandwich as a second breakfast and take it with you wherever you go. By the way, grain bread is an excellent source of fiber and B vitamins, necessary for the beauty and health of hair.
Whole grain pancakes
When, if not in the morning, can you please yourself with high-calorie pancakes without compromising your figure? You don’t have to worry about weight gain—the calories you gain will be burned during the day. It’s just healthier to prepare them not from premium wheat flour, but from whole grain flour, for example, oatmeal or buckwheat. It is better to bake such pancakes in a non-stick frying pan without adding oil. They will be an excellent source of complex carbohydrates and will create a feeling of fullness for a long time.
A good mood, high performance and a sense of vigor throughout the day depend directly on the foods consumed in the morning. Breakfast will not take much time, but will bring enormous health benefits. Start your day right!
The morning meal in a healthy diet should be healthy and contain approximately 30% of the daily caloric intake. This allows you to saturate the body with energy for a fairly long period of time. Basic rules for a healthy breakfast:
- 1. You can’t skip it - scientists have proven that not eating in the morning is one of the main causes of obesity in civilized countries. Not receiving the necessary energy, the body requires high-calorie food at a later time.
- 2. On a diet for quick weight loss, breakfast should be protein-carbohydrate, for slow weight loss or weight maintenance - carbohydrate. You need to choose complex carbohydrates - they are healthy and satiate for a long time.
- 3. During the morning meal, the serving size may be larger than for lunch and dinner. This is not dangerous for the health of the digestive system, because in the first half of the day the metabolism works much faster - on average by 30-40%.
- 4. All products should be healthy and natural, this will make you feel light and cheerful throughout the day. Vegetables and fruits should be chosen according to the season or use your own frozen products.
- 5. It is advisable that the preparation of breakfast be quick, especially if a person has a fast food regime and does not eat at night - during sleep the body manages to get hungry and requires replenishment of strength. Before breakfast You need to drink 2 glasses of clean water, maybe with the addition of lemon juice - this will start metabolic processes.
- 6. Morning food should be tasty, it has a good effect on your mood.
People who exercise intensively and regularly, young men, and schoolchildren are allowed a small amount of pastry during breakfast several times a week. This is justified by their fast metabolism and high activity.
Benefits of having a regular morning meal:
- the risk of diabetes mellitus, atherosclerosis, hypertension, and cholelithiasis is significantly reduced;
- metabolism accelerates;
- allows you to maintain normal appetite throughout the day;
- cholesterol levels in blood vessels decrease;
- helps maintain normal weight;
- eliminates lethargy, drowsiness, increases performance and brain activity.
BJU during a proper breakfast: 60% slow carbohydrates, 20% proteins and 20% fats for comfortable weight loss and weight maintenance and 40% slow carbohydrates, 40% proteins and 20% fats for faster weight loss and drying of the body.
The trend of maintaining a healthy lifestyle and proper nutrition is growing day by day. People are increasingly thinking about their health. The era of fast food lunches is becoming a thing of the past; today it is fashionable to eat only fresh, healthy foods, and this makes us happy. What's healthy to eat for breakfast? This is exactly what we will talk about.
What kind of breakfast can be called complete?
What's healthy to eat for breakfast? There are hundreds of thousands of recipes for a complete breakfast, but you can’t remember them all, and you often don’t have time to search. When preparing a healthy breakfast, you need to know the principle. Knowing the list and their compatibility, you can improvise, creating something new every day. The most useful and versatile products are available to everyone. Eggs, tomatoes, cheese, herbs, cottage cheese, milk and, of course, cereal. It is advisable to eat fruits every day and not just for breakfast.
American pancakes or pancakes. Undoubtedly, everyone has seen in films how people eat small pancakes at breakfast. They are radically different from the usual pancakes. They are baked in a dry frying pan and are more similar in composition to pancakes, but without yeast. It is very tasty and nutritious.
Carbohydrate nutrition
What should a healthy breakfast be like? Proper nutrition should be balanced. It is important for the body to receive proteins, fats, carbohydrates, and vitamins in the right quantities.
Buckwheat. This cereal is dietary and very healthy, especially if you do not cook it, but steam it with boiling water. All proportions are maintained as during cooking. You need to pour boiling water or hot broth over the cereal and wrap the container, organizing something like a thermos. In the morning, a warm breakfast is already ready.
Breakfast in the microwave
The first assistant in the kitchen is the microwave. It saves a lot of time and allows you to prepare breakfast in the evening and reheat it in the morning. You can also make everyone's favorite hot sandwiches. Not very healthy, but incredibly tasty. Homemade sandwiches with cheese and herbs or with onions, tomatoes and feta cheese are much tastier and fresher than store-bought fast food.
You can prepare a delicious and healthy breakfast in the microwave. The recipes are presented to your attention below.
Egg in a cup. An egg is broken into a ceramic cup or bowl and covered with a special plastic cap for microwaves. You can add chopped green onions, herbs, pieces of ham or meat to the egg. Fast, tasty and healthy.
Apple mix. You need to grate an apple, add a little granola and cinnamon; those who have a sweet tooth can flavor their breakfast with honey. All ingredients need to be mixed and put in the oven for a couple of minutes. This breakfast will diversify your diet, and cinnamon will help make your figure slimmer.
The healthiest breakfast: food of champions
A light breakfast in the form of a cocktail consisting of vitamin products will give you the opportunity to have a quick and healthy breakfast. You will need an immersion blender and will take two minutes maximum to prepare. You need to prepare several sprigs of greens, whatever you like, a good choice would be spinach, parsley, borage, half of everything is filled with kefir, and the rest will be filled with mineral water. You can also add chopped pine nuts. This mixture will invigorate the body and activate the entire body.
What's the healthiest breakfast? Super energy shake made with yogurt, fresh fruit, orange juice and crushed ice. You should take all these ingredients in half a glass proportion and add a couple of tablespoons of sprouted ingredients. The ingredients blended in a blender are a real godsend for vegetarians and people leading an active lifestyle.
Combine one glass of fruit or berries and two glasses of milk with half a glass of pudding. Add a glass of crushed ice and blend thoroughly with a blender. The cocktail is rich in vitamins, carbohydrates, proteins and fiber; drunk in the morning, it perfectly satisfies hunger and gives a surge of energy.
Hearty sandwiches for breakfast
As you already know, soft white bread does not provide satiety, but it can be combined with foods rich in fiber and giving strength and energy. You can give a slice of bread an appetizing look using a toaster or the old fashioned way, in a frying pan.
Some sources advise eating peanut butter sandwiches in the morning, but keep in mind that peanuts are not digested or absorbed by the body. This is perhaps the only nut that has virtually no benefits. It is better to grease the bread with butter and add a slice of cheese. Sandwiches with noble varieties of fish are incredibly tasty when combined with fresh cucumbers or olives. Complement a cup of coffee with such a sandwich, saturation will last for a long time, and the energy supply will last until lunch. Fish is rich in omega-3 fats, which stimulate brain function.
Today, not everyone can afford expensive fish for breakfast, especially large families. It is recommended to drink one capsule of fish oil every day.
Now you know what a tasty and healthy breakfast is. The diet must be correct and complete. This is one of the main components of our well-being. Don't neglect this. Be healthy!