20 healthy breakfasts😋🥫🥘 to lose weight in a week (with recipes) You may have a very healthy breakfast every morning, but who says you h...
20 healthy breakfasts😋🥫🥘 to lose weight in a week (with recipes)
You may have a very healthy breakfast every morning, but who says you have to repeat the same dish day after day? Breakfast is the most important stage of the day to obtain the nutrients and energy necessary to carry out tasks of the day. The enormous potential of breakfast should not be wasted.
For this reason, we recommend 20 breakfasts to lose weight in a healthy and delicious way to accompany your tea, coffee with milk or natural cocoa.
RELATED;
- Smoked salmon toast
- Green eggs
- English muffin with ham
- Homemade potatoes with sausages
- Cherry and chocolate waffles
- Sweet toasts
- Scrambled Egg Quesadillas
- Strawberry English Muffin
- Ricotta swirl
- Super green quesadillas
- Egg, cottage cheese and grapefruit English muffin
- Scrambled tofu
- Muesli with cherries
- Tomato, cheese and artichoke frittata
- Oatmeal with nuts and berries
- Egg and salmon English muffin
- Pistachio rice pudding
- Natural Yogurt and Grapefruit Parfait
- Berry Almond Butter Pancakes
- Nut barley and syrup
Smoked-salmon-toast
Ingredients:
- 1 slice of whole wheat toast
- 1 tablespoon cream cheese
- 50 gr of smoked salmon
- 1 thick slice of red onion
- Spread the cream cheese over the toast, then add the salmon and onion.
Total calories: 330
Don't let the cream cheese worry you. Certain scientific studies prove that the calcium in dairy products helps burn fat.
Green-eggs
Ingredients:
- 1 tablespoon of olive oil
- 1 cup of sliced mushrooms
- 2 cups fresh spinach
- 1 egg
- 1 teaspoon Sriracha sauce
Add half of the olive oil to a previously heated pan. Sauté the mushrooms and spinach then transfer to a plate. Add the missing oil back to the pan to cook the egg. Once everything is on the plate, add a little Sriracha Salta to the plate.
Total calories: 230
The trick in this breakfast to lose weight is the use of spinach, healthy and full of nutrients, it helps to reduce cravings during the course of the day
RELATED;
English muffin with ham
Ingredients:
- 2 tablespoons low-fat cheddar cheese
- 1 whole English Muffin 80n gr of ham
- 1/2 cup of raw cabbage
- 1 teaspoon of olive oil
sea salt and black pepper to taste
Cut the muffin in half and layer ham, cheese, and cabbage on each half. Drizzle with a tablespoon of olive oil and season with sea salt and black pepper to taste. Place it in the oven for 10 minutes until the cheese melts.
Total calories: 310
In the Mediterranean diet, olive oil is very recurrent, it is full of antioxidants and healthy fats, which is why it helps a lot in weight loss.
ALSO READ;
Homemade-potatoes-with-sausage
Ingredients:
- 3 chicken sausages
- 1 cooked sweet potato diced
- 1 cup kale
- 2 teaspoons olive oil
- 1 teaspoon red pepper flakes
Heat the sausages and in a cold skillet the sweet potato and cabbage with a little olive oil (a great way to add healthy fats) until soft and then add the red pepper flakes.
Total calories: 310
ALSO READ;
Studies have shown that people who have an intake of red pepper, consume fewer calories during the course of the day.
Cherry-and-chocolate-waffles
Ingredients:
- 1/2 tablespoon of almond butter
- 1/2 tablespoon nutella
- 2 whole grain waffles
- 1 cup fresh pitted cherries
- I spread the butter and nutella over the waffles and then add the cherries on top.
Total calories: 350
Whole grain products not only help you lose weight, they also help prevent heart disease and diabetes.
Sweet toast
Ingredients:
- 2 whole wheat toast
- 2 tablespoons cream cheese
- 1 cup of mango sliced
- Spread cream cheese on toast and then add mango chunks on top.
Total calories: 310
Mango is packed with fiber, vitamin C, and vitamin A.
Scrambled-Egg-Quesadillas
Ingredients:
- 2 eggs
- 1 tablespoon of pepper
- 2 tablespoons red onion, minced
- 2 corn tortillas
- 20 gr of grated cheese
- 2 tablespoons hot sauce
While stirring the eggs, add the pepper and onion. Place the cheese and salsa on the tortilla and then add the scrambled eggs. Fold the omelette and wuala!
Total calories: 330
This meal has approximately 20 grams of protein. They will help you maximize weight loss and improve muscle mass.
RELATED;
Top 20 Chicken Recipes You Have Never Seen Ever
Strawberry English Muffin
Ingredients:
- 1 tablespoon peanut butter
- 1 whole wheat English muffin
- 1 tablespoon chia seeds
- 1/2 tablespoon of ground cinnamon
- 1/4 cup strawberries, sliced
Cut the muffin in half, spread the peanut butter and add the seeds, cinnamon and lastly the strawberries on top.
Total calories: 330
This breakfast with almost 12 grams of fiber will help you eat less when it comes to lunch.
Ricotta swirl
Swirl-of-ricotta
Ingredients:
- 1 cup of skim ricotta
- 1 teaspoon of honey
- 1/2 cup of papaya sliced
- 1 teaspoon flax seeds
Stir in the honey and ricotta, then add the papaya slices and flax seeds.
Total calories: 400
With nearly 30 grams of protein, this breakfast will keep you full all morning.
Super green quesadillas
RELATED;
Ingredients:
- 2 corn tortillas
- 2 eggs scrambled and cooked
- 1/4 cup arugula
- 80 gr of cooked ham
- 2 tablespoons of white cheese cut into cubes
- 3/4 cups blueberries
Cover each lid with the scrambled egg, arugula, ham, and white cheese cubes and heat in a pan. Accompany the dish with blueberries.
Total calories: 340
Blueberries are packed with antioxidants. They have been shown to help prevent obesity, a good sign if you want to lose weight.
Egg, cottage cheese and grapefruit English muffin
Ingredients:
- 1 whole wheat English muffin
- 1 hard-boiled egg, sliced
- 1 cup light cottage cheese
- 1/2 grapefruit
Divide the muffin, toast each half and top with the hard-boiled egg slices. On the other hand, serve the cheese and slices in a ready-to-eat container.
Total calories: 357
Grapefruit's reputation for weight loss is very good. One study found that individuals who ate half a grapefruit with each meal lost more weight than those who did not.
YOU MAY ALSO LIKE;
17 Easy Breakfasts You Can Make At Home In Less Than 15 Minutes
Scrambled tofu
Tofu-scrambled
Ingredients:
- 1 teaspoon of olive oil
- 100 gr of crumbled tofu
- 1/2 red bell pepper, chopped
- 1/2 cup of portobello mushrooms
- 1 cup of chopped spinach
- 1 whole wheat arabic bread
- 30g part-skim mozzarella cheese
- 1/2 tablespoon of oregano
Heat a pan with the olive oil, then add the tofu and vegetables. Cook for 6 to 8 minutes, stirring frequently. Serve everything on each bread top and add the oregano and cheese on top. You can eat it as a sanguche if you wish.
Total calories: 400
An excellent recipe for vegetarians. Soy foods are actually as good as any protein for weight loss.
Muesli with cherries
Muesli-with-cherries
Ingredients:
- 1/3 cup oat flakes
- 1/2 cup unsweetened almond milk
- 1 teaspoon ground cloves
- 2 teaspoons of honey
- 2 tablespoons dried cherries
Let the oatmeal soak in the almond milk in the refrigerator overnight. The next day, add the rest of the ingredients and you are ready to eat.
Total calories: 340
According to a study conducted at the University of Michigan, the pigments in dehydrated cherries help to lose weight and decrease body fat.
ALSO READ;
Healthy breakfasts for kids: easy ideas to make
Tomato, cheese and artichoke frittata
Tomato-cheese-and-artichoke-frittata
Ingredients:
- 1 whole egg
- 1 egg white
- cooking spray
- 1/4 cup chopped tomato
- 1/2 cup artichokes drained and chopped
- 1 teaspoon minced shallot garlic
- 3 tablespoons crumbled feta cheese
- 2 slices of whole wheat toast
Beat the egg and the extra white. Use the kitchen spray to lubricate the pan, cook the tomato, artichoke and shallot for 2 minutes over medium heat. Lower the heat and add the eggs. Stir and cook for 3 minutes until the eggs are firm and cooked. Top with pieces of feta cheese and serve with toasted bread.
Total calories: 290
Eating whole grain products helps reduce stomach inflammation, which is related to a decrease in belly flaccidity.
Oatmeal with nuts and berries
Ingredients:
- 1 medium bowl with instant oatmeal
- 1 cup skim milk
- 2 tablespoons of chopped walnuts
- 1/2 cup raspberries
- 1/2 cup of blueberries
Use milk to prepare the oatmeal as directed on the package, then add the walnuts, raspberries, and blueberries.
Total calories: 351
The fiber in oats will keep you full until the next meal.
RELATED SEARCHES;
Quick and easy dinner recipes
Egg and salmon English muffin
English-egg-and-salmon-muffin
Ingredients:
- 3 egg whites
- 1 whole egg
- 60 gr of smoked salmon
- 1/4 cup onion, minced
- 1 whole wheat English muffin
- 1 cup of blackberries
Make scrambled eggs and add the smoked salmon (they can heat it or not) and the onion. Serve over an English muffin with a bowl of berries as a side.
Total calories: 390
The protein present in eggs can facilitate muscle building, in addition to containing healthy vitamins that help reduce body fat. A study shows that eating eggs for breakfast helps us lose weight by avoiding having to eat more amounts at lunch.
Pistachio rice pudding
Rice-pudding-pistachios
Ingredients:
- 1/2 cup instant brown rice
- 3/4 cup skim milk
- 15 pistachios
- 1 teaspoon of brown sugar
- 1/2 teaspoon cinnamon
Cook the rice pudding. Add the pistachios and top the plate with sugar and cinnamon.
Total calories: 302
A study found that the intake of pistachios helps regulate body mass indexes.
ALSO LIKE;
Top 7 Boiled Egg Recipes 2020
Natural Yogurt and Grapefruit Parfait
Yogurt-and-grapefruit-parfait
Ingredients:
- 200 gr of natural diet yogurt
- 1/2 teaspoon of honey
- 1 tablespoon of wheat germ
- 1 teaspoon flax seeds
- 1 medium grapefruit
Mix flax seeds and wheat germ together and use as a dessert base. Layer alternating between grapefruit and yogurt. At the top of the dessert, honey and a little wheat germ.
Total calories: 252
Keep the grapefruit skin between segments intact. Most of the fiber is there.
Berry Almond Butter Pancakes
Pancakes-with-almond-butter-and-berries
Ingredients:
- 2 wholemeal pancakes
- 1 tablespoon of almond butter
- 1/4 cup blackberries
- 1/4 cup blueberries
- 1/4 cup raspberries
Heat the pancake in a toaster, spread the butter and add the berries on the surface.
Total calories: 333
Almonds or almond butter for breakfast keeps your blood sugar steady by giving you the energy you need for the day, and an excellent source of healthy fats.
Nut barley and syrup
Barley-of-nuts-and-syrup
Ingredients:
- 3/4 cup cooked barley
- 1/2 cup of skim milk
- 10 walnuts
- 1/2 tablespoon maple syrup
Total calories: 345
Barley is amazing for reducing hunger.
FAQs
COMMENTS