Breakfast is the key meal of the day. Breaking your fast and starting your day is very important but often overlooked. Lack of time and appetite often prompts us to skip it or opt for easy solutions that are far from ideal for losing weight and replenishing our vitality.
What is an ideal breakfast? How to compose a balanced breakfast? Here are our top tips for making a light breakfast to lose weight, along with 5 quick and easy recipes developed by our nutritionist.
How to compose a balanced breakfast to lose weight?
Breakfast is a very important meal for the body. Numerous studies have also demonstrated the value of a balanced breakfast in preventing overweight and related health problems.
Not all breakfasts are created equal. Especially since supermarkets are full of breakfast products designed to make our lives easier, but not always in balance:
pastry;
biscuit;
cereals;
industrial juice;
If you want to lose weight, you must follow some rules regarding a balanced breakfast composition:
Fruit or equivalent: 100% pure fruit juice, whole fruit, preserves;
Sources of lean protein: dairy products, cheese, eggs, lean meat;
Fiber-rich grains: oatmeal, whole wheat bread, grain bread, rusks, unsweetened cereals;
High-quality lipids: margarine, vegetable oils, oilseeds, seeds;
Unsweetened beverages for hydration: coffee, tea, herbal teas, lemonade, infused water, 100% fruit juice.
Oat Bran Slimming Porridge Recipe
Oat bran porridge is super easy to make and has all the ingredients for a successful breakfast: dairy, whole grains, almonds, and good lipids from fruit. This porridge can be served with hot drinks if you like.
Materials for 1 person
2 tbsp. oat bran;
150 ml almond milk or milk;
1 c. Honey;
2 drops liquid vanilla extract;
100 grams of seasonal fruits: red fruits, pears, apples, mangoes;
5 chopped almonds.
porridge preparation
To make oat bran porridge, combine milk and liquid vanilla extract in a saucepan. Heat gently, then add honey and stir until dissolved;
Then, add the rolled oats to the hot milk and cook for 5 minutes over medium heat. When the desired consistency is obtained, place in ramekins to cool;
Ideally, this oat bran porridge should be made the day before and must be refrigerated overnight;
Just before serving, coarsely chop the fruit. Then, top them with chopped almonds in a porridge and enjoy chilled.
Weight Loss Breakfast Recipe: Chia Pudding
This recipe can be prepared in less than 5 minutes and is a concentrate of nutrients. Chia seeds are rich in fiber, Omega-3 and minerals. Cinnamon and honey avoid sugar in your breakfast, so it’s totally healthy.
Materials for 1 person
3 tbsp. tablespoon chia seeds;
200 ml of vegetables or milk;
½ tsp. Cinnamon;
1 c. Honey;
120 g apples;
5 hazelnuts.
Prepare Chia Pudding
To make chia pudding, stir milk and cinnamon into ramekins;
Then add chia seeds. Let the mixture swell for two hours to overnight. Ideally, this recipe is prepared the day before for breakfast the next day;
When ready to serve, place the sliced ​​apples on top of the chia pudding. Then, sprinkle with crushed hazelnuts and honey.
Weight Loss Breakfast: Smoothie Bowl with Red Fruit
Smoothie bowls can be declined along with all the fruit you have available. Packed with antioxidants, fiber, and vitamins, it’s a great way to get nourished right after you wake up. Plus, it’s quick to prepare and filling.
Materials for 1 person
1/2 frozen banana;
150 grams of red fruit;
100ml vegetable milk;
1 c. chia seeds;
1 c. tbsp grated coconut;
Some red fruit for garnish.
Prepare the Smoothie Bowl
To make a smoothie bowl with red fruit, first wash the red fruit carefully with clean water;
Then, in the bowl of a blender, combine frozen banana halves, red fruit, and plant milk. Mix until a smooth homogeneous mixture is obtained;
After blending your smoothie, place it in a bowl and sprinkle with fresh red fruit, grated coconut, and chia seeds.
Diet breakfast: homemade cereal bars with oat bran
These homemade cereal bars are a great healthy alternative to traditional industrial cereal bars. They’re high in fiber and very low in sugar, making them ideal for a weight loss breakfast on the go. In fact, bananas, raisins and honey are used here as a 100% natural binder and sweetener.
Ingredients for 2 cereal bars
50 g rolled oats;
¼ very ripe banana;
15 g hazelnuts;
10 raisins;
½ tsp. coffee bitter cocoa;
1 c. Coffee honey or agave syrup.
Preparation of Homemade Cereal Bars
To make homemade cereal bars from oat bran, preheat the oven to 180°C (step 6). Rehydrate the raisins in hot water for 5 minutes;
In the bowl of a mixer, combine the bananas with the bitter cocoa and honey;
Then, combine rolled oats, crushed hazelnuts, and rehydrated raisins in a bowl. The blended banana mixture is added to the formulation. Then, mix well so that the bananas are completely saturated with the dry ingredients;
Then, on a parchment-lined baking sheet, spread the mixture to a thickness of 1.5 cm. Bake for 15 minutes. At the end of cooking, the preparation must be golden brown;
Finally, cut out two cereal bars. You can increase the quantity, and these cereal bars keep well in an airtight container.
Featured Weight Loss Breakfast: Whole Wheat Toast with Avocado Cream Cheese
This avocado toast is quick to make and packed with good nutrients: good unsaturated fat, dietary fiber, calcium and protein. Lemon juice is also great for stimulating the digestive system in the morning.
Materials for 1 person
50 g whole wheat bread;
½ avocado;
1 fresh cube;
juice of half a lemon;
some pumpkin seeds;
salt and pepper.
Whole toast preparation
To make whole-wheat avocado and cheese toast, first toast the whole-wheat toast in the oven or toaster for a few minutes;
Meanwhile, in a bowl, coarsely mash avocado with fresh cubes and lemon juice. salt and pepper to taste;
Finally, top the toast slices with the avocado cheese mixture. Finish with a drizzle of lemon juice and some pumpkin seeds for more texture.
