1. Eggs in bacon
A simple recipe for the usual bacon and eggs. For the preparation of the use of forms for muffins, and also:
- bacon – 6 slices
- eggs – 6 pcs.
Preheat oven to 200 degrees, grease the cupcake molds well. Put a slice of bacon on the edge of each form, pour one egg in the middle, add spices and herbs to taste, bake in the oven for 20 minutes. How to cook, let cool.
Calculate: 100 calories per serving, so three such muffins are great for breakfast.
2. Green smoothies
Smoothies are perfect when it comes to wholesome food (several recipes can be found in the article How to make smoothies correctly). For this drink we need:
- young spinach leaves – 2 cups
- natural low-fat yogurt (or kefir) – 200 g
- pear – 1 pc. (peel and dice)
- green or red grapes – 15 pcs.
- avocado – 2 tbsp. spoons
- lemon or lime juice – 1–2 tbsp. spoons
Mix all ingredients in a blender for two minutes.
Calculate: In one serving of this cocktail almost 300 calories and an incredible amount of vitamins.
3. Yoghurt parfait
Parfait – a great option for a quick breakfast! A recipe for oatmeal can be found in article 7 for breakfast for those who love sweets, but protects the figure, and we will prepare the dish of the following ingredients:
- wild berries or grapes – 1 cup
- banana – 1 pc.
- coconut chips – 1/4 cup
- muesli – 1/2 cup
- low-fat yogurt or kefir – 1/2 cup
All ingredients are laid in the desired capacity layers: berries, a layer of yogurt, muesli, banana, a layer of yogurt, coconut chips. If you do not like coconut chips, then add on top finely chopped nuts.
Calculate: in one portion of parfait 184 calories – you can afford a whole portion and a little more supplements!
4. Spinach and broccoli toast
I love French toasts and any other types of toasts (as in article 7 for breakfast for those who love sandwiches)! To prepare this tasty and hearty dish we use:
- bread (preferably gray or bran) – 2 pieces
- cream cheese – 2 tbsp. spoons
- spinach leaves – 1 handful
- broccoli – 1 handful
- spices and herbs to taste
Cream cheese is placed for 30 seconds in the microwave (to melt slightly). Broccoli and spinach finely cut, mix with cheese and add spices. Place the filling between two pieces of bread and fry in a pan or grill. Spinach leaves can be replaced with a more affordable salad.
Calculate: In this sandwich there are 290 calories, so I recommend using it as a dish on its own.
5. Diet fritters
Breakfast pancakes are a great option (several recipes can be found in article 7 for breakfast for those who like pancakes). The secret to the low calorie recipe of these pancakes is the lack of traditional flour. We will need:
- almond flour – 3 cups
- flax seeds – 1 tbsp. spoon
- salt – 1/2 tsp
- vinegar soda – 1/2 tsp
- eggs – 3 pcs.
- milk – 3/4 cup
- olive oil – 2 tbsp. spoons
In a small bowl, mix in salt, soda, flour, and flax seeds. In a large bowl, beat the milk, eggs and butter. Gradually add the flour to the milk mixture, stirring well. Milk can be adjusted consistency. Heat the pan and grease, bake pancakes for two minutes on each side (or until bubbles appear at the edges).
Calculate: approximately four pancakes are made from the mixture, each containing 160 calories. So I recommend eating one at a time for breakfast, adding yogurt, cottage cheese, syrup or your favorite fruit.
6. Italian ham and eggs
Eggs are an indispensable low-calorie source of protein, and scrambled eggs is an easy and accessible recipe for everyone. The main thing is to prepare the following ingredients:
- Tomatoes (cut into slices) – 1 pc.
- spinach – 1 handful
- red pepper (cut into medium slices) – 1 pc.
- onion (finely chopped) – 1 pc.
- garlic – 2 cloves (pass through the press)
- basil, herbs, spices and salt – to taste
- eggs – 2 pcs.
- shredded cheese
Preheat the pan with olive oil, fry all the vegetables, stirring well (first onions, then pepper, then tomatoes, garlic and spices). Then pour the eggs, sprinkle with cheese and fry on a small fire under the lid until done.
Calculate: for breakfast you can eat one such portion, it contains a little less than 300 calories.
7. Strawberry toast
I have already written about useful sandwiches (7 breakfasts for those who do not like to cook), now we’ll add another useful and simple recipe to the list:
- strawberries – 2–3 berries
- goat cheese (or processed low-fat cheese) – 2 tbsp. spoons
- a small piece of bread
We prepare a sandwich from the ingredients (as in the picture), add honey if you like – and enjoy the taste!