Buckwheat porridge with mushrooms
A flavorful breakfast suitable for vegans, vegetarians and buckwheat lovers.
BJU per serving: proteins - 13 g, fats - 15 g, carbohydrates - 53 g. Buckwheat is responsible for carbohydrates, buckwheat and mushrooms are responsible for proteins, butter is responsible for fats.
Ingredients per serving:
- 70 g of dry buckwheat is about five tablespoons;
- 10 g sunflower oil - one tablespoon;
- 100 g of champignons - three to four large mushrooms.
Preparation: Pour cold water over buckwheat and cook for 15 minutes over medium heat. Wash the mushrooms, cut into slices and fry in a tablespoon of vegetable oil. Mix the prepared buckwheat with mushrooms, salt and pepper to taste.
Oatmeal with apple and slice of cheese
A simple, quick and satisfying breakfast: oatmeal on water with apple and cinnamon and black tea with a slice of cheese.
BJU per serving : proteins - 14.8 g, fats - 9 g, carbohydrates - 45.4 g. An apple provides carbohydrates, oatmeal - carbohydrates and proteins, cheese - proteins and fats.
Ingredients per serving:
- 60 g of dry oatmeal is four heaped tablespoons;
- 20 g of Parmesan is one slice;
- 50 g apple - about a quarter;
- a pinch of cinnamon.
Preparation: pour dry oatmeal with cold water so that the water covers the oatmeal by a couple of centimeters, cook for 10 - 15 minutes, stirring. Add finely chopped apple and a pinch of cinnamon to taste to the finished porridge. Cut a slice of cheese and eat it with black tea.
Protein shake recipes
350 milliliters of milk is mixed with low-fat cottage cheese. A person who is losing weight will receive an irreplaceable, complete meal for breakfast. The calorie content is 244 calories, 32 grams of protein, 27 grams of carbohydrates, completely free of fat.
For people who do not exercise or lead a sedentary lifestyle, a protein mixture of a tablespoon of flaxseeds and half a cup of strawberries is required. It contains 33 grams of protein, 36 grams of carbohydrates, 3 grams of fat. Very healthy and tasty.
Sweet Potato Casserole with Chorizo
The heartiest and most flavorful breakfast in our selection. In addition to sweet potatoes and spicy chorizo pork sausage, it's made with chickpeas, eggs and jalapeño peppers. It may seem that all this is too fat, but we hasten to reassure you. Sweet potatoes contain low-glycemic index starch and indigestible fiber, which quickly fill you up and help cleanse the intestines of toxins, and you can skip the sausage altogether if you wish.
Ingredients: 500 gr. sweet potatoes; 1 tbsp. l. coconut oil; 1/2 red onion; 200 gr. canned chickpeas; 150 gr. chorizo or pancetta; 1/2 tsp. sea salt; 1/2 tsp. black pepper; 4 medium eggs; several pickled jalapeno peppers.
Preparation: Peel the sweet potatoes, cut into small cubes, place in a saucepan and bring to a boil. When the water boils, drain the water and set the pan aside for 2-3 minutes to allow the steam to release. During this time, place the frying pan over medium heat and add coconut oil. Once the butter has melted, add the chopped onion and chorizo and fry for 3-4 minutes, stirring occasionally. Reduce heat to medium and add sweet potatoes, drained chickpeas, jalapeños, sea salt and black pepper. Press them down a little and fry for 8-10 minutes until crispy. When a crust forms, make four small holes in the roast and crack the eggs into them. Cover the pan with a lid and fry for 2-3 minutes, until the eggs are ready - the white should curl and the yolk should remain runny. If you prefer a ready-made yolk, increase the frying time.
Advice from experienced trainers and nutritionists
Breakfast for weight loss
People who want to not only lose weight, but also simply eat right, will find the following recommendations useful:
- If you don’t have any time to prepare in the morning, you can sometimes replace your protein breakfast with a protein shake.
- You should combine animal protein with plant protein in your diet, this promotes better absorption of amino acids.
- In addition to protein, you need to include “good”, that is, complex, carbohydrates in your breakfast: whole grain bread or raw vegetables. A protein-carbohydrate breakfast will not only give you a long-lasting feeling of fullness, but will also give you energy for the whole day.
- Half an hour before breakfast, you should definitely drink a glass of warm boiled water. This will prepare your digestive system for food intake.
It has been experimentally proven that those who eat breakfast lose excess weight faster than those who refuse a morning meal, and many nutritionists advise those losing weight to choose a protein breakfast, as it gives a long feeling of satiety, provides muscles and skin with building material and does not allow situations when, due to protein deficiency, the body begins to burn muscle mass rather than fat.
Protein pancakes with salmon and spinach
The protein mixture version is no less tasty than traditional pancakes made with milk, flour and butter. This breakfast will quickly charge you with energy and, unlike the original, will not leave you feeling heavy in your stomach. Salmon will fill the daily need for phosphorus and improve brain function, and chives will help strengthen the immune system. If you prefer a sweet option, replace the salmon and sour cream and onion sauce with fresh berries, honey or maple syrup.
Ingredients: 2 scoops protein pancake mix; a little spinach; 1/2 tsp. coconut oil; 100 g smoked salmon; 150 ml. low-fat sour cream; 1 tbsp. l. chopped chives; 100 ml. milk.
Preparation: Add milk, protein pancake mix and spinach to a blender or food processor. Beat until smooth. Place a non-stick frying pan over medium heat and add coconut oil. Once the pan is hot, pour a few tablespoons of batter into the pan and cook on one side for about 45 seconds. Then flip and fry the pancake on the other side for 30 seconds. Repeat the same steps with each pancake.
To prepare the sauce, add finely chopped chives, salt and pepper to the sour cream to taste. You can start making a stack of pancakes: place a tablespoon of sour cream and a rolled-up slice of salmon on the bottom pancake. Cover with another pancake. And so on until all the pancakes are gone.
Protein coconut pancakes
And for those who like to try and cook something unusual, we suggest frying coconut pancakes for breakfast.
Ingredients
- Coconut flour – ½ tbsp.
- Coconut flakes – 3 tbsp + 3 tsp for sprinkling
- Chicken whites – 2 pcs.
- Banana – 1 pc.
- Coconut milk – ¼ tbsp.
- Baking powder – ½ tsp
Preparation
- Puree the banana with a blender and mix it with flour and milk. Add baking powder and coconut flakes.
- Beat the whites with salt until stiff foam and mix into the dough.
- Pour into a hot non-stick frying pan and fry on both sides.
Sprinkle shavings onto an already fried pancake, pour syrup over it, or add any berries and fruits.
As you can see, when you hear the phrase “protein breakfast,” you don’t necessarily need to take a chicken breast out of the refrigerator or break eggs into a frying pan. There are many other equally useful, but much more interesting recipes!
Avocado chocolate ice cream
Ice cream for breakfast can be healthy, but only if it's made with plant-based milk and avocado. When choosing plant milk, focus on your taste preferences - you can add almond, coconut, oat or rice. As for sweetness, it is achieved by adding dates, which are especially beneficial for brain activity.
Ingredients:
2 large avocados; 11 large and soft dates; 8 tbsp. l. organic cocoa; 50 ml. vegetable milk; 2 tbsp. l. organic cocoa pressed into button shapes.
Preparation: Soak the dates in water for 20 minutes; if they have seeds, remove them. Cut the avocado into cubes, add dates, cocoa and milk and blend in a blender. Sprinkle the resulting mixture with crushed pressed cocoa and place in the freezer for 3 hours. Before serving, let the dessert cool at room temperature for 15 minutes, so you can easily put it in a bowl.
