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BREAKFAST MENU: 7 IDEAS FOR THE 7 DAYS OF THE WEEK
After spending so many hours fasting, our body needs foods that provide: carbohydrates, protein, "good" fats (unsaturated), minerals and vitamins to face the new day with energy1. The best way not to skip this important meal is to bet on original breakfasts and a source of nutrients. If you lack inspiration, here you will find a nutritious breakfast menu for each day of the week, do you dare to try them?
WHAT SHOULD I HAVE FOR BREAKFAST?
Ideally, include at least one food from each of the three food groups: preferably whole grain cereals, legumes or foods of animal origin, and vegetables or fruits. This helps us meet the nutrient requirements necessary to start morning activities2.
NUTRITIVE BREAKFAST IDEAS
A very useful and simple method that can help you ensure that you are making the right choices is to create a menu. Planned breakfasts will help you to have the necessary ingredients as well as to vary your preparations. Preparing healthy breakfasts is not difficult, as long as you know the nutritious ingredients they should contain, and are ready to prepare them! *
MONDAY - WARM PEAR POUCHED WITH GRANOLA QUAKER AND HONEY
The first breakfast of the week has to be nutritious! For two people, in a deep pot add a liter of water with a tablespoon of honey, a cinnamon stick, a piece of star anise, 2 pieces of cloves, 1g of nutmeg and a tablespoon of coconut sugar. Turn on high heat and add a pear cut in half, boil for 15 minutes and strain the liquid. Next, mix ⅛ orange zest with ¼ cup Quaker granola, and serve all your ingredients with yogurt!
TUESDAY - OATS QUAKER WITH VANILLA MILK AND COCONUT BRULÉ
Keep adding nutrients with this breakfast, perfect if you like sweet and are looking for a touch of fiber. For two people, in a pot add 40g of Quaker oat flakes, ¼ cup of grated coconut, a cup of skim milk, a tablespoon of raisins, 2 of honey, a cinnamon stick and vanilla pod. Put on low heat until the oats are cooked. Pour into the mold and serve with mango cubes!
WEDNESDAY - TATEMED PINEAPPLE SANDWICH WITH QUAKER OATS, HONEY AND ALMOND
In the middle of the week, go for an invigorating and delicious breakfast. You can have this hot sandwich ready in just 10 minutes! Cook a package of Quaker Honey Almond Instant Oatmeal with ⅓ cup skim milk. Cool it and mix with two tablespoons of cottage cheese. Stir the center of 2 pineapple slices in a circular fashion and cook them in a skillet over high heat. Form the sandwich with the oatmeal and cottage cheese mixture and a slice of baked turkey breast. Finish with a tablespoon of honey!
THURSDAY - OAT QUAKER AND OMELETTE MUFFINS A LA MEXICANA
The weekend is coming, give yourself a push! Make some fun and delicious oatmeal muffins and complement them with a nutritious Mexican omelette. These will provide you with nutrients such as fiber, carbohydrates, protein, and different vitamins and minerals.
FRIDAY - QUAKER OAT SNACKS WITH CHOCOLATE
The last working day of the week is worth a treat, so opt for some delicious oatmeal bites with chocolate. To have 5 pieces ready in 10 minutes, you will need: 1 cup of Quaker chocolate cookies, a scoop of skim milk, 2 tablespoons of melted butter, ¼ teaspoon of coconut sugar, another of cocoa and 1g of salt.
SATURDAY - QUAKER OATS AND SPINACH WAFFLES
Transport the brunch trend to the comfort of your home with some delicious waffles. This recipe is very easy to prepare, you can have 4 pieces ready in 10 minutes, and it is a good option for healthy breakfasts. Complete this recipe by adding toppings like smoked salmon, yogurt, or avocado. Accompany your waffles with a fresh fruit juice!
SUNDAY - CHIPOTLE OAT QUAKER WITH CAPRESE EGG
Sunday requires enjoying breakfast in a relaxed way, and the best way to achieve this is with a plate of chipotle oatmeal and a caprese egg. Whole grain cereals are rich in fiber and eggs contain protein, so they complement perfectly. Follow this delicious recipe and complete your weekly breakfast menu!
You already have your menu ready for easy, delicious and nutritious breakfasts!
* To have a complete breakfast, you must include at least one food from each of the food groups: whole grain cereals, legumes or foods of animal origin, and fruits or vegetables.
FAQs
What do you eat for breakfast when you have no time?
Ans; At home: Healthy alternatives incorporate a smoothie; entire wheat toast or entire wheat English biscuit and a cut of diminished fat cheddar; entire grain toaster oven waffles with nutty spread and banana; and entire grain oat with new leafy foods fat milk.
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