You want to lose weight and do not know what to eat for breakfast on a diet? See 5 simple diet breakfast recipes. Dieters who do not skip breakfast do not overeat later in the day. Additionally, they eat he althier until evening.

Diet breakfastis the most important meal of the day, not only for people who are on a diet. Breakfast has become so important for a reason.

Breakfast starts the metabolism and allows you to burn calories throughout the day. Thanks to breakfast, you will increase the chance of he althy eating until the evening.

In addition, by combining protein and carbohydrates in breakfast, you gain energy for the whole day. In addition, studies show that eating a high-fiber breakfast reduces the amount of calories consumed during both breakfast and dinner by 100-150 kcal.

When preparingdiet breakfastremember to choose wholesome cereal products. You have no idea for a quick and simple diet breakfast? Try our recipes.

1. Komosanka with cherries and nuts (464 kcal)

Komosanka, which is a perfect combination of protein and carbohydrates. It is an extremely nutritious dietary breakfast that gives you a feeling of fullness for a few hours and a lot of energy.

Ingredients:

  • 250 ml (1 cup) of cows' milk 1.5%,
  • 60 g (4 tablespoons) of quinoa,
  • 70 g pitted cherries,
  • 15 g hazelnuts (1 tablespoon),
  • 12 g (1 tablespoon) dried cranberries

Realization: Boil the quinoa in milk. After cooking, mix with cherries, hazelnuts and cranberries, sprinkle with coconut and garnish with mint.

2. Egg paste with tuna and whole grain bread, vegetables (402 kcal)

If you don't have enough time to prepare breakfast in the morning, this suggestion is for you. You can prepare egg paste with tuna the day before in the evening. If you don't like tuna, you can make a paste with cottage cheese or just eggs.

Ingredients:

  • 2 eggs,
  • 50 g of tuna in gravy,
  • 30 g (2 tablespoons) plain yogurt,
  • pinch of pepper,
  • pinch of s alt,
  • fresh dill, 2 slices of whole wheat bread

Performance: Boil the eggs forhard. Crumble, add tuna, yoghurt, dill and season to taste. Brush the bread. Eat with the addition of your favorite vegetables, which you can cut into bars for variety.

3. Pancakes with fruit cottage cheese (414 kcal)

Pancakes are an excellent option for a diet breakfast, preparing one serving is also not too time-consuming. You can add your favorite fruit to the cottage cheese, not necessarily the suggested peaches, but it is worth choosing seasonal fruit and fresh fruit. If you do not like sweet breakfasts, you can prepare pancakes with spinach and feta, humus, salmon and chickpeas or with herb cottage cheese.

Ingredients:

  • 125 ml (0.5 cups) of cows' milk 1.5%,
  • 50 g semi-skimmed cottage cheese,
  • 50 g (4 tablespoons) buckwheat flour,
  • 30 g (2 tablespoons) plain yogurt,
  • 5 g (1 teaspoon) olive oil,
  • ½ eggs,
  • 60 g fresh peach

Preparation: Blend the flour, milk, egg and olive oil until a smooth dough consistency. Fry in a pan without adding any fat. Blend the cottage cheese with yoghurt, add the diced peach, mix. Brush the pancakes with cottage cheese, roll or fold. You can pour fruit mousse made of fresh fruit and garnish with fresh mint leaves.

This will be useful to you

Cocktail for breakfast

As part of the diet breakfast, you can drink a cocktail based on fruit or vegetables, e.g. with buttermilk or milk. Such a sheikh will give you energy, will not burden your stomach and prevent you from gaining weight.

Try it out: Recipes for slimming diet smoothies made of vegetables and fruits

4. Pancakes with blueberries and natural yoghurt (476 kcal)

Cocoa pancakes can also be dietary if you prepare them with rye flour and olive oil without deep frying. You can also use other fruits instead of berries.

Ingredients:

  • 125 ml (0.5 cups) of cows' milk 1.5%,
  • 40 g of fresh blueberries (raspberries or blueberries will also be good),
  • 50 g of rye flour,
  • 10 g (1 tablespoon of olive oil),
  • 1 egg,
  • 5 g (1 teaspoon) cocoa,
  • 1 g baking powder,
  • 100 g of natural yoghurt

Design: Separate the egg white from the yolk, beat the egg white. Blend the yolk with the milk. To the yolk with milk, add the previously mixed flour with baking powder and cocoa and whipped egg white, stirring gently all the time. Add olive oil and blueberries to the dough. Fry in a fat-free pan. Eat with plain yogurt. They also go great with fresh fruit mousses.

5. Millet muffins with spinach (374 kcal)

Savory muffins for breakfast, absolutely! They are not only a nutritious dietary breakfast, but also a great variety.

Ingredients:

  • 1 egg,
  • 50 g fresh spinach,
  • 30 g mozzarella,
  • 40 g (3 tablespoons) millet
  • 5 g (1 teaspoon) olive oil

Execution: Boil the millet, chop the spinach, grate the mozzarella. Mix all ingredients. Fill the muffin molds with the dough, previously lined with muffin cups. Bake for 25-30 minutes. You can make yoghurt and herb sauce or tomato sauce.

How many calories a day should you eat? Check it out!

Worth knowing

Breakfast helps you lose weight

Cutting calories won't do you any good if you don't eat a proper breakfast. This was demonstrated by an experiment on obese women leading a sedentary lifestyle. Some of them were on a 1,085 kcal diet (consisting mainly of protein and fat) and ate a light breakfast (290 kcal) with a small amount of carbohydrates. The second group got 1,240 calories a day, half of which was at breakfast. These ladies consumed more protein and carbohydrates and less fats. Lunch provided 395 calories and dinner only 290. After four months, a low-breakfast diet seemed to be more effective, but after eight months it was found that this large breakfast was able to lose more weight - the first group began to put on weight again, while the second group began to put on weight. have lost an average of 8 kg. Why? A small breakfast can even whet your appetite, and a lack of carbohydrates slows down your metabolism, resulting in weight gain after the initial weight loss.

About the authorMarzena Masna, dietitian SOS Diet, dietary catering, WarsawA graduate of dietetics at the Warsaw University of Life Sciences. She gained professional experience in dietary clinics, the Nursery Complex of the Capital City of Warsaw and Warsaw hospitals for adults and children. She constantly deepens her knowledge by participating in conferences on proper nutrition, as well as diet-prevention and diet therapy of diseases. Currently, a dietitian at SOS Diet, dietary catering, where he deals with nutritional advice for clients, creating recipes, preparing the menu and supervising the quality of meals.

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Slimming