Proper nutrition begins with a clear schedule based on your morning meal. Breakfast saturates the body with nutrients and energy, launches metabolic processes at full capacity. If you skip it regularly, then the rhythms of the diet will break down, a strong hunger will wake up in the evening, which will turn into “gagging” at night.
We offer you examples of light and hearty PP breakfasts that are suitable for both losing weight and maintaining great shape or gaining muscle mass.
TOP 10 PP-BREAKFASTS FOR EVERYONE (250-300 KCAL)
The first rule of a good breakfast is completeness. You definitely need proteins with fats and carbohydrates. The balance of nutrients will create the right mood for the day, give you strength and energy to the maximum. Protein products: cottage cheese, yogurt, chicken eggs, meat or fish, cheese, nuts. Carbohydrates come from cereals, healthy bread, and slices, fruits, berries, vegetables. From fats, you need egg yolks, dairy products, avocados.
1. Oatmeal With Sweet Filling
Composition of the dish: Chicken whole egg – 1 piece (~ 55 g), oatmeal with a long cooking method – 30 g, water – 30 ml, banana – 50 g, cottage cheese 5% – 30 g, salt.
How to cook: Break eggs into a bowl, add cereal, water. Mix until smooth, season with salt. Leave on for 5 minutes. Heat a non-stick skillet (you can put some oil on the bottom), fry the mixture on both sides. Get the oatmeal, anoint one side with cottage cheese, fold the banana mugs on the other side, close the pancake.
What are the benefits: Maximum energy saturation due to carbohydrates and fats, as well as a decrease in cravings for sweets, an increase in mood, and the launch of gastrointestinal functions. By composition: fiber, potassium, B vitamins, magnesium comes with PP breakfast.
KBZhU: Proteins – 16.5 g, fats – 9.8 g, carbohydrates – 32.6 g. Breakfast has 280 kcal.
2. Lazy Oatmeal Breakfast
Composition of the dish: Long-boiled oat flakes – 50 g, milk – 50 ml, Greek yogurt 2% – 50 g, honey – 12 g.
How to cook: Make lazy oatmeal in the evening. Combine all ingredients in a jar or container. Put in the refrigerator. Breakfast is ready for the morning.
What are the benefits: Nutrition and replenishment of energy reserves, reduction of bad cholesterol in the blood, stimulation of digestion, and metabolism. The composition of the products provides fiber, vitamins B and C, manganese, phosphorus with calcium, zinc. A great option for what to eat in the morning on the PP and diet.
KBZHU: Proteins – 9.8 g, fats – 6.4 g, carbohydrates – 49.9 g. Breakfast contains 285 kcal.
3. Healthy Cheesecakes with Resins
Composition of the dish: Curd 2% – 120 g, rice flour – 30 g, raw egg whites – 2 pieces (~ 66 g), raisins – 10 g, a sweetener with vanilla.
How to cook: Grind cottage cheese on a plate, add proteins and sweetener with vanilla, stir. Sift the rice flour, add the steamed raisins to the mixture and mix well again. Divide the dough into pieces and make small cheesecakes. Fry in a non-stick pan on both sides.
What are the benefits: Ease of assimilation, prolonged satiety, satisfying hunger, relieving fatigue. Breakfast is high in protein. Breakfast is suitable for both weight loss and muscle growth. Syrniki have a beneficial effect on the central nervous system, metabolic processes, gastrointestinal tract, immunity, and vision.
KBZHU: Proteins – 31.4 g, fats – 2.6 g, carbohydrates – 35.2 g. Breakfast has 290 kcal.
4. Vegetable Omelete
Composition of the dish: Chicken eggs – 2 pieces (~ 110 g), sour cream 15% – 20 g, green onion – 15 g, tomato – 80 g, Borodino bread – 1 slice (~ 30 g), spices.
How to cook: Remove the shells from the raw eggs, add sour cream and salt, spices to taste, beat well with a fork. Cut vegetables, put in the mixture, stir. Bake in a pan. Serve bread with the finished dish.
What are the benefits: Balanced composition of nutrients, easy absorption, the effect on metabolism, long-term saturation. Among the most popular breakfasts for PPs. The omelet contains fiber, protein, a variety of trace elements.
KBZHU: Proteins – 17.6 g, fats – 15.5 g, carbohydrates – 17.3 g. Breakfast contains 286 kcal.
5. Protein-carb Cocktail
Composition of the dish: Milk 1.5% – 150 ml, orange juice – 80 ml, banana – 50 g, flower honey – 10 g, cottage cheese with 5% fat content – 100 g.
How to cook: First, squeeze the nectar from the citrus or buy ready-made orange juice without sugar in the store, remove the peel from the bananas. Place all food in the bowl of a blender or food processor and grind until smooth. The smoothie is ready.
What is the benefit: Formation of a long-term feeling of satiety due to the content of proteins and carbohydrates in optimal quantities. Such a PP breakfast is also suitable during the period of weight gain since the cocktail acts as a gainer (combines carbohydrates and proteins). A lot of useful properties for immunity, metabolism, central nervous system, and digestion are manifested. This type of drink provides vitamins C and B, potassium, calcium.
KBZHU: Proteins – 22.9 g, fats – 7.5 g, carbohydrates – 34.2 g. Breakfast has 295 kcal.
6. Super-Simple Lavash Rolls
Ingredients of the dish: Thin lavash – 60 g, Almette cream cheese – 25 g, lettuce – 20 g, cucumber – 50 g, lightly salted salmon fillet – 30 g.
How to cook: Unfold the pita bread and spread a thin layer of curd cheese on top. Near the short side, without reaching the edges, line the washed lettuce leaves, cucumbers, slices of fish in a row. Wrap the side edges slightly inward, roll up the roll. Cut into portions, serve.
What is the benefit: Nutritional composition, replenishment of energy reserves. You can get enough of this set of products for a long time without harming your figure. Breakfast is suitable for losing weight and maintaining weight. Beneficial properties for the heart with blood vessels, central nervous system, preservation of muscle volume, metabolic processes are noted.
KBZhU: Proteins – 13.2 g, fats – 10.7 g, carbohydrates – 31.3 g. Breakfast contains 275 kcal.
7. Avocado Protein Energy Pack
Composition of the dish: Rice cakes – 2 slices (~ 20 g), egg whites – 2 pieces (~ 66 g), ripe avocado – 80 g, lemon juice, spices.
How to cook: Mash a soft avocado with a fork, add lemon juice, pepper, and salt as desired, stir. Lubricate the loaves with the resulting mass. Boil 2 eggs take whites. Can be sliced and stacked or served separately.
What are the benefits: Charge of strength, energy, mood lift, getting rid of fatigue with an increase in performance for the day. A complex of fiber and slow-form carbohydrates with fats creates long-lasting satiety. At the same time, the PP breakfast is prepared quickly and easily. Sandwiches awaken metabolism in the morning, as well as activate digestive processes, improve the microflora of the gastrointestinal tract.
KBZHU: Proteins – 10.1 g, fats – 16.2 g, carbohydrates – 18.6 g. Breakfast contains 261 kcal.
8. Chicken-Vegetable Sandwich
Composition of the dish: Whole grain bread – 2 slices (~ 40 g), tomato – 80 g, leaf salad – 20 g, chicken fillet – 80 g, olives – 25 g, hard cheese – 20 g.
How to cook: Bake the meat with spices, cut into thin slices (better to cook in the evening). Take bread, put cheese, chicken breast, lettuce, tomatoes with chopped olives. Can be microwaved to melt the cheese.
Benefits: Increased energy, mood enhancement, and elimination of tiredness and drowsiness. A quick option for what to eat in the morning for a PP, weight gain, or weight loss. Lots of protein and carbohydrates, so a nutritious meal will give you long satiety. This type of breakfast is useful for the heart and blood vessels.
KBZhU: Proteins – 27.6 g, fats – 10.8 g, carbohydrates – 20.52 g. Breakfast has 294 kcal.
9. Nutritious Sporty Yogurt
Composition of the dish: Natural yogurt 2% – 120 g, chia seeds – 15 g, dried apricots – 20 g (~ 3 pieces), walnuts – 12 g (~ 2 kernels), kiwi – 30 g.
How to prepare: In the evening, pour 2-3 tablespoons of chia seeds over the chia seeds. In the morning, mix the resulting jelly mass and yogurt. Finely chop dried apricots and kiwi, cover the nuts. Place ingredients in layers in a tall glass.
Benefits: Balanced nutrients, long-term satiety, and ease of absorption. Pudding is one of the most popular breakfasts for weight loss and diets. The body is saturated with microelements, the work of the digestive tract, the central nervous system with the heart, blood vessels is getting better, the metabolism is accelerated, and the immune system is strengthened.
KBZHU: Proteins – 10.8 g, fats – 15.1 g, carbohydrates – 27.9 g. Breakfast contains 285 kcal.
10. Cheese-vegetable Sandwich
Composition of the dish: Boiled chicken eggs – 2 pieces (~ 110 g), cucumber – 60 g, tomato – 70 g, mozzarella cheese – 20 g, Borodino bread – 1 piece (~ 20 g).
How to cook: Put eggs on the boil. At this time, wash the vegetables, put cheese and tomatoes cut into slices on the bread. Cut a cucumber, put it next to a sandwich (you can put it on it). Peel the eggs and place them on a plate.
Benefits: Nutrient richness, energy saturation, satiety. This is provided by fats with carbohydrates and fiber. The PP breakfast includes calcium and magnesium, phosphorus, selenium and iodine, iron, B vitamins. A simple dish has a beneficial effect on metabolism, muscle volume and hormone levels.
KBZhU: Proteins – 20.4 g, fats – 16.1 g, carbohydrates – 13.4 g. Breakfast contains 286 kcal.