Healthy breakfast - 10 recipes: for study and work

Want to cook a healthy breakfast quickly and simple? Look for useful recipes in the article.

A healthy breakfast is the first step towards a good day. It gives a feeling of saturation and energy, and also contributes to concentration. Here are useful breakfasts for the best recipes: sandwiches, porridge, buckwheat, scrambled eggs, muffins and smoothies.

There is an interesting article on our site in which you will find 10 fast breakfast in 5 minutes. These are delicious dishes that all your households like.

Below you will find 10 recipes for a healthy breakfast for study and work. Read further.

Why do you need a healthy morning breakfast?

Breakfast is one of the most important dishes of the day. After waking up in the morning, the body needs energy that needs to be obtained from the first meal. Why still need a healthy morning breakfast?

After 8 hours of sleep The blood sugar decreases, and breakfast helps to stabilize it, takes it to a higher level. Thanks to this, the forces appear to work during the day.

Remember: A healthy breakfast should provide 25-35% of all calories per day.

When you need to have breakfast: how much should there be a breakfast of a healthy adult or schoolboy?

Most people feel better when they have breakfast an hour after getting out of bed. Some studies show that people who regularly, at the same time, take breakfast every day, look slimmer. However, it is unclear whether this is due to breakfast or simply with increased attention to the diet. When do you need to have breakfast? How much should a healthy adult or schoolboy breakfast be?

It is worth knowing: Nutritionists are advised to have breakfast for half an hour after waking up.

If in the morning there is good health, there is no feeling of hunger and dizziness, you can transfer the time of breakfast to a later hour. However, you should not bring everything to the situation when the feeling of hunger is too strong. This condition contributes to an accidental choice of food. Then it is easier to get a bun or bar. If there is a need to have breakfast only at work, you can prepare and take food with you. Schoolchildren should have breakfast at home and have a snack at school.

What should be a healthy breakfast?

A healthy breakfast should always contain a healthy protein that will saturate for a long time. For example:

• Eggs
• Cheese
• Cottage cheese
• Vegetable milk
• Fresh vegetables and fruits (although nutritionists argue about their use in the morning)
• A small amount of fat - nuts

It also depends on individual preferences which breakfast will be selected: protein-fat or with the addition of carbohydrates. Their source is, for example, oatmeal, whole grain bread.

Remember: You should not have breakfast too tightly, otherwise instead of strength for a productive day, you will receive drowsiness and fatigue.

You can try which solution is most suitable, paying attention to the level of satiety and vital energy. The first meal should keep a person full at least 3-4 hoursand help to focus on everyday duties.

Healthy food breakfast recipes: cook quickly and just

It is worth trying the recipes of hearty breakfasts described below. They diversify the first meal every day. It often happens that in the morning bustle, people begin to use the same comfortable products. Convenient recipes for healthy food breakfasts for work or study are presented here. We cook them quickly and simple. You will also find dishes that require longer preparation, which are well suited for the weekend. Read further.

Sandwiches - a delicious and healthy breakfast for work and study: recipes, photos

Sandwich should not be boring. Its huge plus is the simplicity of ingredients and the speed of cooking. We are all used to the fact that sandwiches are not very useful food. But they can also be tasty and nutritious. Below we offer recipes for a healthy breakfast for work and study. Try these dishes from the pp menu. Look at the photo how appetizing they look:

Sandwords with beets and cottage cheese

Ingredients (1 portion):

• 1 small baked beets
• 50 g of semi -fat cottage cheese
• The leaves of therugula
• Half of the avocado
• Salt pepper
• 2 slices of rye or whole grain bread

Preparation (step -by -step):

1. Boil, clean and grate the beets.
2. Mash the cottage cheese with a fork.
3. Mix beets with cottage cheese.
4. Season with salt and pepper.
5. Put paste from beetroot cheese on slices of bread.
6. Add the leaves of arugula and chopped avocado.
7. Cover with a second piece of bread and cut the sandwich in half.

Sands with lentils

Ingredients (1 portion):

• 4 tablespoons of a canned lentil
• Cut parsley
• A spoonful of natural yogurt
• A teaspoon of seeds
• Lemon juice
• Salt pepper
• Slices of tomato and green cucumber
• A mixture of salad
• 2 slices of rye or whole grain bread

Preparation (step -by -step):

1. Mix lentils with chopped parsley, lemon juice, natural yogurt and sunflower seeds.
2. Season the paste with salt and pepper.
3. Apply a paste from lentils for bread.
4. Put the leaves of salad, slices of tomato and cucumber on the paste.
5. Add the second piece of bread and cut the sandwich in half.

Despite simple ingredients, such sandwiches are satisfied and nutritious. Fat, proteins and carbohydrates that are necessary for breakfast are balanced in them.

Porridge - tasty and healthy food for breakfast for children and adults: recipes

Porridge is healthy dishes, delicious and healthy food for breakfast for children and adults. Everyone is known about this. You can cook grain the night before, soaking in water or milk, so it will be almost saved in the morning 15 minutes time. You just have to cook the dish and serve. Warm porridge is perfect in cold weather. So, here are the recipes of delicious and healthy dishes for breakfast:

Raspberry porridge

Ingredients (1 portion):

• 4-5 tablespoons of oatmeal
• Half a glass of almond milk (drink)
• CHII seed tablespoon
• A teaspoon of sesame seeds
• Teaspoon of coconut chip
• Teaspoon of agave syrup
• 2 tbsp. tablespoons of fresh or frozen raspberries
• Half of the banana

Preparation (step -by -step):

1. Mix oatmeal with chia and sesame seeds.
2. Pour all this with almond milk.
3. Add agave syrup.
4. Put the mixture in the refrigerator at night.
5. In the morning, weld oatmeal.
6. Put the porridge in the creamy in layers, then fruits.
7. Sprinkle the porridge with coconut chips and serve. You can decorate with berries if you did not have a coconut chips.

Buckwheat with pears and cocoa

Ingredients (1 portion):

• A glass of boiled buckwheat
• 1 medium -sized pear
• A teaspoon of cocoa
• Tablespoon of chopped hazelnut
• Teaspoon of maple syrup
• Cinnamon

Preparation (step -by -step):

1. Mix buckwheat with cocoa and maple syrup. Beat to a homogeneous mass.
2. Peel the pear and cut into cubes.
3. Mix cereals with pears.
4. Serve buckwheat by sprinkling with hazelnuts and cinnamon.

You can cook buckwheat in this way with different fruits, and you can sprinkle with almond flakes and decorate with mint leaves.

Good healthy breakfasts - options with eggs: recipes

Eggs have high nutritional value. They contain useful protein, are a good source unsaturated fatty acids, B vitamins and Selena. That is why they should be included in the menu of healthy and healthy breakfasts. Here are recipes for egg options:

Eggs with cabbage

Ingredients (1 portion):

• 2 eggs
• 120 g of cabbage - any (ordinary, colored or broccoli)
• Half of the bulb
• Garlic clove
• A spoonful of natural yogurt
• Salt pepper
• Spoon of olive/sunflower oil for frying
• 1 teaspoon of sunflower seeds

Preparation (step -by -step):

1. Cut onions and garlic.
2. Fry onions and garlic in hot oil.
3. Remove the thickened stems from cabbage, cut into small pieces. If you use broccoli or cauliflower, cut the inflorescences and cut them into small parts.
4. Put the cabbage in the pan, add a little water and simmer 2-3 minutesuntil the water evaporates.
5. Beat eggs in a bowl, mix with yogurt, season with salt and pepper.
6. Pour the eggs into a pan and mix gently.
7. Serve the finished scrambled eggs, sprinkled with seeds.

Egg muffins with vegetables

Ingredients (2 portions):

• 2 large eggs
• 1/3 of the average tsukkini
• 1/3 yellow or red pepper
• The leaves of therugula
• 30 g of Fet cheese
• Garlic powder
• Salt pepper

Preparation (step -by -step):

• Grate the tsukini and open the feta cheese with a fork.
• Cut the pepper in small cubes.
• Heat the oven to 180 degrees.
• Beat eggs in a bowl, season with salt, pepper and garlic.
• Add a handful of arugula.
• Mix all the prepared ingredients.

• Lubricate the forms for muffins with olive oil and pour the prepared mass. Bake 15 minutes.

Serve such fried eggs in hot form, sprinkling with herbs, decorating with a slice of tomato. But you can do without it, such "muffins" are already very tasty.

The right and most healthy breakfast for weight loss is cocktails and smoothies: recipes

When there is no time to prepare breakfast for a long time, you can take a darkness with you to work. Pack it in front of this in a thermal circle so that it remains cold longer. In addition, cocktails and smoothies are the right and most healthy breakfast for weight loss. Here are the recipes of the most delicious and healthy drinks:

Smaws from pineapple and turmeric

Ingredients (1 portion):

• 4 slices of fresh or canned pineapple
• A glass of any vegetable milk (drink)
• Half of the teaspoon of turmeric
• A pinch of cinnamon
• 2 tablespoons of chia seeds
• Lemon juice/lime - to taste
• 1 cup of water
• Half a teaspoon of honey

Preparation (step -by -step):

1. Rinse canned pineapple under running water to get rid of sugar in brine.
2. Cut it in small pieces.
3. Mix all the ingredients (except Chia) in a blender until a homogeneous mass is obtained.
4. Add chia and leave on 15-20 minutesso that the seeds are absorbed by moisture.

Blueberry cocktail

Ingredients (1 portion):

• A glass of natural yogurt
• 0.5 cups of blueberries
• 1 small banana
• 2 tablespoons of oatmeal
• Teaspoon of flaxseed
• Mint leaves

Preparation (step -by -step):

1. Pre -soak the mint petals in water.
2. Mix the flakes in a smoothie with yogurt, ink, banana and flax seeds.
3. Serve with mint leaves, sprinkling with fresh ink.

Smuses and cocktails are always great for breakfast, as this is a storehouse of vitamins and trace elements necessary for our body.

Pancakes and pancakes - healthy breakfast for men: recipes

This is an option for those women who have more in the morning 10 minutes And they can afford to cook food to their man longer. You can also use these recipes as ideas for breakfast on the weekend. Despite the fact that these are pancakes and pancakes that are not considered correct food, we tried to make them useful. Here are recipes for a healthy breakfast for men:

Pancakes with vegetable filling

Ingredients (2 portions):

• 3 tablespoons of whole -grain or rye flour
• 200 g of milk
• 1 egg
• A pinch of salt
• 1 small zucchini
• 1 red pepper
• 5 olives
• Salt pepper
• Dried thyme
• 1 tablespoon of olive or sunflower oil
• Cuttled fresh basil

Preparation (step -by -step):

1. Prepare the dough for pancakes from flour, eggs and milk.
2. Set aside on 5 minutes.
3. Wash the vegetables and cut: zucchini with cubes, pepper in strips, olives - halves.
4. Heat the oil, simmer the vegetables until soft, season with salt, pepper and thyme.
5. Fry pancakes without fat or with the addition of 1 tablespoon of oil in a very hot pan.
6. Serve with filling, sprinkling with a cut fresh basil, with sour cream or tomato sauce.

Pancakes of coarse -grinding flour with fruits

Ingredients (2 portions):

• A glass of fresh or frozen blueberries/raspberries/strawberries
• Half a glass of gross flour
• Half of the teaspoon of baking powder
• 100 ml of Greek yogurt
• 1 large egg
• 2 teaspoons of honey
• Teaspoon of olive oil

Preparation (step -by -step):

1. Mix flour with baking powder, yogurt, egg, so that there are no lumps.
2. If the mixture is too thick, add a little water - the perfect consistency resembles Greek yogurt.
3. Lubricate the pan with olive oil.
4. Pour the dough into the pan, by 4 small cakesFry about 4 minutes On each side, until they become golden-brown.
5. Drain the fat on a paper towel and serve with fruits and honey.

Such pancakes can be frying in a pan with anti -stick coating, without oil. They are less high -calorie and more useful. Now you have breakfast recipes for 7-10 days. Alternate them, add your ingredients, fantasize with cooking and serving, and it will turn out tasty and varied. Enjoy your meal!

Video: 7 simple and useful breakfasts

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