Breakfast, often referred to as the king's meal has been a key moment of the day. Very important to break the fast of the night and start the day on the right foot, it is however often shipped. Lack of time and appetite are two factors that push to turn to easy solutions. In this article, discover 5 quick examples of breakfast to lose weight.
What should a balanced breakfast consist of to lose weight?
Breakfast is a very important meal for the body. Many studies also show the value of a balanced breakfast to prevent overweight and associated health problems. However, not all breakfasts are created equal. Especially since supermarkets are full of breakfast products intended to make our lives easier, but which are not always frankly balanced: pastries, biscuits, cereals, industrial fruit juices, etc.
What is the ideal breakfast for weight loss?
A fruit or equivalent: 100% pure juice, whole fruit, compote, etc.
A source of lean protein: dairy, cheese, eggs, lean meat, etc.
Cereals are rich in fiber: oats, wholemeal bread, cereal, bread, rusks, unsweetened cereals, etc.
Quality lipids: margarine, vegetable oil, oilseeds, seeds, etc.
An unsweetened drink to rehydrate the body: coffee, tea, herbal tea, lemon water, infused water, 100% pure juice, etc.
In practice, here are 5 recipes that are easy and quick to prepare for a perfect slimming breakfast.
The porridge with the bran oats, the ideal breakfast to lose weight
For 1 person
2 tablespoons of oat bran
150 ml of almond or cow's milk
1 teaspoon of honey
2 drops of liquid vanilla extract
100 g of seasonal fruit: red fruits, pear, apple, mango, etc.
5 crushed almonds
Preparation
First, to make the porridge with oat bran put the milk and the liquid vanilla extract in a saucepan. Heat gently and then add the honey and stir until it is dissolved.
Then integrate the oatmeal into the hot milk and then cook over medium heat for 5 minutes. Once the desired consistency is obtained, place in a ramekin and let cool.
Ideally, this porridge to the sound of oats and to be made the day before and should spend a night in the cool.
Just before serving, cut out the fruits roughly. Then, lay them on top with the crushed almonds of the porridge before enjoying it fresh.
Why choose oat-bran porridge for a diet breakfast?
Very simple to make, the porridge with oat bran brings together all the elements for a successful breakfast: dairy, whole grains, quality lipids contained in the almond and fruits. Accompanied by a hot drink, it is perfect!
Smoothie bowl with red fruits, a concentrate of nutrients at breakfast
For 1 person
1/2 frozen banana
150 g of red fruits
100 ml of vegetable milk
1 tablespoon of Chia seeds
1 tbsp. grated coconut
Some red fruits for decoration
Preparation
First, to make the red fruit smoothie bowl, start by thoroughly washing your red fruits with clear water.
Then, in the bowl of a blender, place the frozen half banana, red fruits, and vegetable milk. Mix until a smooth and homogeneous mixture is obtained.
Once the smoothie is mixed, place it in a bowl and then sprinkle it with fresh red fruits, grated coconut, and Chia seeds. It's ready!
Why is the smoothie bowl ideal for a slimming breakfast?
The smoothie bowl can be declined with all the fruits you have at your disposal. Concentrated in antioxidants, fiber, and vitamins, it is a great way to fill up with nutrients as soon as you wake up. Also, it is quick to prepare and very satiating.
Complete toast with avocado and fresh cheese
For 1 person
50 g of wholemeal bread
1/2 lawyer
1 fresh square
The juice of half a lemon
Some squash seeds
Salt, pepper
Preparation
To make the complete avocado and cheese toast, start by toasting your slices of wholemeal bread for a few minutes in the oven or toaster.
Meanwhile, in a bowl, roughly crush the avocado with the fresh square and lemon juice. Salt and pepper at your convenience.
Finally, on the slices of toast, lay the avocado cheese mixture. Finish with a drizzle of lemon juice and a few squash seeds for more texture.
Why is the complete avocado toast an ideal breakfast for weight loss?
Very quick to make, this avocado toast recipe contains many good nutrients: quality unsaturated lipids, dietary fiber, calcium, and proteins. Lemon juice is also excellent for stimulating the digestive system in the morning!
The pudding of Chia, the recipe for a successful diet breakfast
For 1 person
3 tablespoons of Chia seeds
200 ml of vegetable or cow's milk
1/2 ts. cinnamon coffee
1 teaspoon of honey
120 g of apple
5 hazelnuts
Preparation
First, to achieve Chia pudding, place the milk and cinnamon in a ramekin and then mix.
Then add the seeds of Chia. Let the mixture swell for two hours for one night. Ideally, this recipe is prepared the day before for breakfast the next day.
When serving, add the diced apple above the Chia pudding. Then sprinkle with crushed hazelnuts and honey.
Why is Chia pudding a perfect balanced breakfast to lose weight?
This recipe that can be achieved in less than 5 minutes is a concentrate of nutrients. Chia seed is very rich in fiber, Omega-3, and minerals. Cinnamon and honey. Avoid adding sugar to this breakfast which is therefore completely healthy!
Homemade cereal bars with oat bran
For 2 cereal bars
50 g oatmeal
1/4 ripe banana
15 g hazelnuts
10 raisins
1/2 t.a. of bitter cocoa coffee
1 t.a.c. of honey or agave syrup
Preparation
First, to make homemade cereal bars with oat bran, preheat your oven to 180°C. Rehydrate the raisins for 5 minutes in warm water.
In the bowl of a blender, mix the banana with bitter cocoa and honey.
Then, in a bowl, mix the oatmeal, crushed hazelnuts, and rehydrated raisins. Integrate the mixed banana mixture into this prepared Then, mix well so that the banana completely permeates the dry ingredients.
Then, on a baking plate covered with parchment paper, spread the mixture over a thickness of 1.5 cm. Charge for 15 minutes. At the end of cooking, the preparation must be well golden.
Finally, cut out two cereal bars. You can multiply the quantities, these cereal bars keep very well in an airtight box.
Why are homemade cereal bars a good breakfast for weight loss?
These homemade cereal bars are a great healthy alternative to traditional industrial cereal bars. Rich in fiber and very low in sugar, they are ideal for a slimming breakfast on the go. Indeed, it is bananas, raisins, and honey that serves here as 100% natural binders and sweeteners.
No comments:
Post a Comment