PP breakfast - 12 simple recipes with calorie content and BJU

PP is short for “proper nutrition.” This abbreviation also implies the terms “rational nutrition” or “healthy food”. Behind all these formulations lies a balanced diet of foods in the daily menu.

Balance is achieved by balancing calories in and calories out. For example, with a sedentary lifestyle (daily work at the computer), the nutrition menu according to the PP rules will differ from the diet of people leading an active lifestyle. PP is not a temporary diet for weight loss, it is a complete restructuring of food culture.

Great importance in the system is given to breakfast as the first meal. Menu options and recipes for PP dishes will be given later in the article.

Principles of proper nutrition

Proper nutrition is a system in which nutrients are strictly distributed across all meals, their quantity and caloric content are controlled. But such nutrition does not imply fasting and giving up any foods.

During the day, the body should receive sufficient amounts of vitamins, minerals, acids, and fiber, which ensure the active functioning of internal organs.

Basic principles of proper nutrition:

• When drawing up a menu, you need to calculate and control the food intake - using tables or dietary calculators, you can calculate the amount of proteins, fats and carbohydrates that enter the body per day.
• Breakfast at the PP is a prerequisite when preparing a diet. The recipe options are varied and allow you to choose dishes to suit your taste habits.
• Fractional and interval eating - it is recommended to create a menu based on five meals a day. If possible, the time intervals between meals should be the same. This menu includes 3 main meals and 2 snacks.
• In the absence of food bans, it is recommended to limit the consumption of flour cakes, hamburgers and sweet soda.
• When creating a menu, you should focus on fresh fruits and vegetables. When using heat treatment, frying should be avoided.
• In addition to the balance of BJU, you need to drink a certain amount of water. It is believed that for an adult, the average volume of fluid per day should be at least 2 liters.
• To create a rational and balanced menu, you need to schedule meal options for the week in advance. This will allow you to purchase the required amount of fresh products. This is convenient when taking the first steps in PP; over time, such nutrition will become a habit and will not require additional effort.

What drink

When calculating the correct diet, you should not forget about such an important part of it as drinks. When choosing them, do not forget that many liquids, if used incorrectly, can negatively affect your health and body. For example, everyone’s favorite coffee should absolutely not be taken on an empty stomach, because the caffeine contained in it leads to irritation of the gastric mucosa, thereby causing heartburn. But if you still can’t resist a cup of coffee, then here are some tips on how to drink coffee correctly and for the benefit of your body.

• Under no circumstances should you drink instant coffee; the only thing that comes from coffee is the name.
• It is best to drink black, natural and freshly brewed coffee.
• Do not add cream or milk to coffee.
• Coffee should be taken at the end of the first meal.

This also applies to green tea, it contains even more caffeine than coffee itself.

I would also like to say that, contrary to popular belief, drinking freshly squeezed grapefruit or orange juice in the morning is not the best idea. They contain a lot of citrus essential oils and fruit acids, which on an empty stomach causes accelerated production of hydrochloric acid in the stomach and it begins to digest itself, and this leads to ulcers and gastritis.

There are also some nuances in drinking drinks such as yoghurt and kefir; the lacto and bifidobacteria they contain are completely useless if you drink yoghurt or kefir before meals.

So, taking into account all the nuances, we can make a list of the healthiest morning drinks:

• Natural insoluble cocoa. Did you know that cocoa powder is an amazing mixture of beneficial substances? It contains polyphenols, the antidepressant phenylephylamine and tonic substances such as theobromine, theophylline and caffeine.
• Natural black coffee (taking into account its characteristics).
• Black or green tea without sugar.
• Yogurt or kefir without flavoring additives and only at the end of a meal.
• Freshly squeezed smoothie or juice, because it contains the same beneficial vitamins and substances as fruits, which in a hurry we often do not have time to eat.

Any healthy breakfast for weight loss requires compliance with the correct drinking regime. This aspect is important because it helps regulate metabolism and remove waste and toxins. Experts do not recommend drinking coffee on an empty stomach. You can drink caffeine-containing liquid made from natural raw materials, but only after eating.

It is important to drink a glass of pure mineral or plain water immediately after getting up. The clear liquid will start digestion. You can start eating in about half an hour. In addition to coffee and water, nutritionists advise drinking the following drinks:

• Green tea is an excellent antioxidant that helps remove toxins and waste, and normalizes metabolism.
• Freshly squeezed juices provide essential vitamins. Try to use only natural products. Do not consume on an empty stomach if you have gastritis due to high acidity or ulcers.
• Weak black tea and coffee without sugar or other additives - these drinks will give you energy. Prepare them only from natural raw materials. Do not brew instant coffee or tea from bags.
• Cocoa is a good antioxidant and antidepressant. Tones and improves mood.

The benefits of breakfast

People often talk about the impossibility of eating in the morning. Nutritionists believe that there are no biological indications for such behavior; it is a lack of eating habits.

Therefore, it is recommended to accustom children to breakfast from an early age, making their absence impossible.

Why do you need breakfast:

• During sleep, the digestive system works intensively, which needs a new impetus to work in the morning.
• It is necessary to restore the energy consumption that the body spent on sleep.
• In addition to activating the gastrointestinal tract, it is necessary to launch the endocrine system, which regulates metabolic processes in the body.
• Breakfast is considered a good prevention of cardiovascular diseases, as it allows vitamins and microelements to be evenly introduced into the blood.
• In the morning (after a night's hunger), the body more easily absorbs vitamins and microelements.
• If you make breakfast a habit, it will prevent you from overeating during the day, since it will eliminate the appearance of morning hunger.

Fast

According to experts, a quick and healthy breakfast should include carbohydrates. These substances provide an influx of energy into the body, which will help maintain shape throughout the day. It is important that your first meal contains fiber. It cleanses and makes the digestive system work normally. Low-calorie foods with a high proportion of protein will help you feel full quickly.

A quick and healthy breakfast for those losing weight may include the following dishes:

• Vegetable salad, which should be seasoned with high-quality, natural vegetable oil.
• Cereal porridge (for example, oatmeal), to which it is useful to add nuts, honey, pieces of berries and fruits.
• Bread made using natural sourdough and rye flour, which can be supplemented with slices of low-fat cheese, herbs, and vegetables.
• Fruit salad, which can be seasoned with honey, lemon juice, or light classic yogurt. Nuts or seeds would be useful additions.
• Sprouted seeds can be mixed into vegetable or fruit smoothies.

From fruits

A tasty and healthy breakfast of fruit will help improve your mood and get the necessary vitamins, minerals and dietary fiber. Try a few simple options:

• Apples with nuts and dried fruits. You will need several fruits, which need to be peeled and grated. Mix the resulting fruit mass with a small amount of any berries, chopped nuts and dried fruits. You can season this light breakfast salad with liquid honey. It will help bind the ingredients and add sweetness.
• Fruit diet smoothie. Place kiwi, banana, strawberry and orange pieces into a blender. Pour liquid (freshly squeezed juice, water, coconut milk) into the bowl. Use nuts, flax or chia seeds, and ginger as additives. Turn on the machine, stir the ingredients until the mixture becomes homogeneous. Drink the resulting vitamin drink for breakfast.

In the oven

One of the common ways to prepare dietary food is baking. This cooking method will help you prepare low-calorie dishes that will not harm your figure and digestion. To benefit your body, try cooking in the oven. You can eat a casserole made from cottage cheese or vegetables, a piece of lean fish or meat. A suitable product would be eggs, which will make a light, airy omelet.

A recipe for simple and delicious apple fritters for breakfast. Number of calories and nutritional supplements

PP breakfasts (options and recipes from fresh ingredients will be discussed later in the article) are tasty and quick to prepare dishes. An affordable fruit that is often included in PP dishes is the apple.

BJU balance and calorie content per 100 g for apple pancakes:

Fresh apples of any variety are suitable for making pancakes. Before starting work, it is necessary to remove damage and peel from the surface.

What ingredients will be needed?

Wheat flour can be replaced with potato or corn starch. The calculation of BZHU was carried out for premium wheat flour.

Required ingredients:

• fresh apples – 3-4 pcs.;
• wheat flour or potato starch - 2 tbsp;
• chicken egg – 1 pc.;
• sugar – 1 tbsp;
• vegetable oil – 4 tbsp;
• lemon juice about 1 tbsp.

Step-by-step cooking process

For cooking, it is better to use a deep frying pan with a non-stick coating:

1. To prepare the dish, apples require pre-processing: they must be washed, peeled and cored with seeds cut out.
2. The apples need to be grated on a coarse grater and pour lemon juice on top (this will preserve the natural color of the apple mass).
3. In a deep container you need to beat the egg with sugar. To do this, you can use a fork, whisk or mixer.
4. Pour the egg mixture into the apples and stir until smooth.
5. Pour vegetable oil into the frying pan and after heating it, spoon out the apple mixture and after 3-4 minutes. turn over to the other side. The pancakes must be fried on both sides until golden brown.

One of the PP breakfast options is apple pancakes.
It is recommended to place the finished pancakes in a bowl and tightly close with a silicone or metal lid (you can wrap the dishes in a plastic bag) and leave for 30 minutes. They will become softer than immediately after frying.

What can I add?

In addition to apples, you can add raisins to the pancakes. Adding this component will change the balance of BJU, but will add potassium and vitamins. To ensure that the raisins do not differ in texture from soft pancakes, they should be steamed in boiling water for 5-7 minutes. before adding to the dough.

PP breakfasts (options and recipes for apple pancakes do not require additional effort in preparation) can be enriched with neutral-tasting vegetables - raw pumpkin or zucchini. Their presence will not change the taste of the dish, but will add an additional set of microelements to it.

You can add nuts to the basic, classic recipe. It is better to grind them in a blender before adding them to the dough.

Rules for serving dishes, decoration

Apple pancakes can be served with milk or fruit sauces (cook them before serving using starch). In winter, you can add raspberry or blackcurrant jam to the pancakes. Pancakes go well with a glass of milk or yogurt.

Chicken breast salad

BJU balance and calorie content per 100 g for salad with chicken breast:

List of ingredients

To prepare the salad, you can use any white lean meat.

Required ingredients:

• chicken fillet – 30 g;
• eggs – 4 pcs.;
• hard cheese – 80 g;
• onion – 1 pc.;
• mayonnaise or heavy cream - 4 tbsp;
• vegetable oil – 4 tbsp. l.;
• starch - 1 tbsp;
• salt to taste.

You can add your favorite herbs to the recipe and replace mayonnaise with thick yogurt.

Step-by-step cooking process

Onions require preliminary pickling. To do this, you need to peel it and cut it into cubes, pour boiling water in a deep container.

Cooking steps:

1. For 100 ml of boiling water you need to add 1 tsp. sugar and 2 tbsp. vinegar. Cover the dish with the onions on top with a saucer and leave for 15 minutes. After the expiration date, drain the water and squeeze out the onion.
2. Chicken fillet must be rinsed with warm water before processing. Then boil the breast in salted water (2 l). about 1.5 hours
3. After cooling, the chicken fillet should be cut into small cubes.
4. Chicken eggs need to be beaten with 1 tbsp. starch and salt. Pour into a heated frying pan and bake a pancake. After it cools, you need to cut it into strips.
5. Hard cheese needs to be grated on a fine grater.
6. In a deep container, combine pancake strips and chicken fillet, add pickled onions, season with mayonnaise.

7. Before serving, place the mixture in a salad bowl and sprinkle grated cheese on top.

Why you should choose a light breakfast

A dietary meal for the morning is the choice of real gourmets, as well as those who want to have a slim figure and care about their health. After all, such a breakfast combines benefits, taste and a minimum of calories.

Here are some good reasons why you should get into the habit of eating breakfast regularly and properly.

This guarantees:

• saturating the body with essential nutrients;
• a boost of vivacity and energy for the whole day;
• high performance and stress resistance;
• normal functioning of your digestive system;
• increasing immunity;
• improvement of skin and hair condition;
• slimness.

The main thing is, don’t be lazy to diversify your morning menu. Do everything possible to ensure that, while healthy, your diet breakfast remains equally tasty. Then you will greet every new day with pleasure and excellent appetite!

This is what you need to cook for breakfast, especially if you eat right. It looks original and very appetizing.

KBJU per 100 g: 132/7.1/8.5/6.6.

Ingredients:

• Bread – 2 slices.
• Eggs – 2 pcs.
• Tomato – 1 pc.
• Spinach – 1 bunch.
• Feta cheese – 25 g.
• Greek salad dressing – 1 tsp.
• Olive oil – 1.5 tsp.

Preparation:

1. First of all, toast the pieces of bread in the toaster.
2. While the toast is roasting, prepare the scramble. Place the eggs in a heated frying pan. Fry, stirring constantly with a spatula, for about half a minute. Don't forget to add a little salt.
3. The toast is ready, now we put the scramble on it.
4. Now let's prepare the salad. Cut the tomato into cubes. Tear or chop large spinach leaves with a knife. You can use spinach, microgreens, lettuce, etc. as greens.
5. Cut the cheese into small cubes and add to the vegetables. Mix everything.
6. To make the salad more piquant, we’ll make a sauce for it. Mix 1 tsp. Greek salad seasoning, 1.5 tsp. olive oil, as well as 1.5 tsp. water. Stir everything and season the salad.
7. We complement all this with avocado, the perfect PP breakfast is ready!

A hearty, simple breakfast that will definitely not let you get hungry until lunch. The special feature of this salad is pumpkin seeds, they contain a lot of B vitamins, as well as potassium. Pumpkin seeds also have a positive effect on intestinal function due to their high fiber content.

KBJU per 100 g: 150.1/5.5/11/7.2.

Ingredients:

• Eggs – 2 pcs.
• Lettuce leaves - 1 bunch.
• Bell pepper – 1 pc.
• Pumpkin seeds – 15 g.
• Canned corn – 2 tbsp. l.
• Spices - to taste.

Preparation:

1. Grease a non-stick frying pan with olive oil. Add eggs and fry for about five minutes.
2. Cut the bell pepper into cubes.
3. Wash the lettuce leaves, dry and place on a plate. Add chopped sweet pepper, 2 tbsp. l. canned corn and two eggs.
4. Salt and pepper to taste. Sprinkle the dish with pumpkin seeds.

Envelopes with meat and mushrooms from lavash

You can get a hearty breakfast without additional dishes by preparing lavash envelopes with meat filling.

BJU balance and calorie content per 100 g for envelopes:

List of ingredients

To prepare the dish, you can use any minced meat. When calculating the BJU, minced lean pork was taken into account.

Required ingredients:

• minced meat from any type of meat – 400 g;
• raw or canned champignons – 300 g;
• onion – 1 pc.;
• sour cream – 3 tbsp;
• lavash – 3 pcs.;
• egg – 1 pc.;
• vegetable oil – 50 ml;
• salt and spices to taste.

Step-by-step cooking process

For cooking, you can use pickled mushrooms, which include onions, which will avoid the process of frying the food.

Cooking steps:

1. For the salad, you need to fry the mushrooms and onions in vegetable oil. To do this, cut the onion into cubes and chop the mushrooms into any shape.
2. You need to fry the raw minced meat in another frying pan with vegetable oil. When frying, you need to mix the lumps of minced meat, breaking them into small pieces with a spatula.
3. While the products are fried, you need to add salt and spices (herbs, black pepper or paprika) to the sour cream. The mixture must be beaten with a mixer.
4. The mushrooms need to be transferred to a frying pan with minced meat, poured over the sauce and simmered for 15 minutes.
5. Beat the egg in a separate container with a fork until fluffy.
6. The finished pita bread must be cut into squares (the side of the square is 10 cm).
7. Brush the lavash pieces with the beaten egg mixture and place the filling in the center of the square. Wrap it in the form of an envelope or tube.
8. The formed square must be fried in vegetable oil on both sides.

When frying, do not let it reach a dark crust, since both the filling and the pita bread are already ready. Just lightly fry until golden brown.

Satisfying

According to nutritionists, the morning meal is the main one, because thanks to it we receive the necessary substances and a boost of energy for the day. A hearty, healthy breakfast can provide the following benefits:

• hunger will be satisfied quickly, and the feeling of fullness will remain for a long time, helping to avoid further overeating;
• the person will receive the necessary energy reserves for physical and mental work;
• the activity of the gastrointestinal tract and metabolism are normalized;
• the daily diet is properly regulated;
• the digestion process starts.

A hearty breakfast with proper nutrition for weight loss should contain all the important substances, which you can get from the following products:

• Fiber will be needed to increase intestinal activity. It is found in fresh cucumbers, celery, apples, citrus fruits, zucchini, and herbs.
• Proteins and fats can be obtained from boiled or baked eggs, sea fish, dietary meats, cottage cheese, sour cream and kefir. The listed products can keep a person active throughout the day.
• Carbohydrates are: millet, buckwheat, oatmeal, lean cookies, fruits, dark chocolate, whole grain bread.

Light omelette

Among the foods suitable for a morning meal, eggs can be prepared quickly and tasty. Make a fragrant, airy and light dietary omelette that contains a supply of protein. The dish turns out to be satisfying, but will not harm your figure. The vegetables included in the composition can be cut not only into cubes, but also into circles. Pepper will look especially impressive.

Ingredients:

• onion – 1 pc.;
• bell pepper – 1 pc.;
• salt - to taste;
• chicken eggs – 6 pcs.;
• tomatoes – 2 pcs.;
• milk – 580 ml;
• cauliflower - 3 sprigs.

Cooking method:

1. Boil the cauliflower. Cut the remaining vegetables into small cubes.
2. Mix eggs with milk, add salt to taste.
3. Take a mold and pour some olive oil into it. Place the vegetables in a container and pour the egg mixture over them.
4. Bake a diet omelette in an oven preheated to 200 degrees for about 20 minutes.

Japanese omelette with cheese

Balance of BZHU and calorie content per 100 g for omelet with cheese:

List of ingredients

PP breakfasts, options and recipes which, in addition to being low in calories, should be easy to prepare and prepare quickly.

Required ingredients:

• chicken eggs – 3 pcs.;
• hard cheese - 80 g;
• fresh herbs - parsley, dill. arugula;
• salt;
• vegetable oil for frying.

Step-by-step cooking process

During cooking, keep in mind that you will need to work with hot foods:

1. The eggs must be beaten with a mixer into a fluffy foam along with salt.
2. Hard cheese needs to be chopped on a fine grater.
3. Pour a thin layer of egg mixture into a frying pan heated with vegetable oil and fry on one side.
4. The hot egg pancake must be rolled into a roll and sprinkled with some grated cheese.
5. After frying the next pancake, you need to sprinkle it with herbs and cheese and wrap the first roll in it.
6. It is necessary to continue the procedure until the egg mixture is finished, sprinkling the layers with cheese and herbs. The result should be a multi-layered roll with cheese and herbs filling between the layers.

Basic errors in the power system

Based on recent research, nutritionists have identified the following errors:

• People with sedentary jobs exceed their daily calorie intake (the norm is no more than 2000).
• When taking about 50% fat, excess weight appears.
• Drinking unlimited amounts of carbonated drinks (Coca-Cola, Pepsi, Mirinda, etc.). Alcohol is also high in calories, as it provokes the secretion of gastric juice, which makes you want to eat more.
• Non-fractional 3 meals a day. Long periods of time before meals lead to stagnation of bile.
• Excessive consumption of sweets and starchy foods.
• Wrong choices in cooking healthy foods, such as deep frying.

We suggest you familiarize yourself with How to properly cleanse your face in a salon

Avocado sandwiches for breakfast

BJU balance and calorie content per 100 g for a sandwich with avocado:

List of ingredients

To prepare the dish, it is recommended to choose milk with 1-1.5% fat content.

Required ingredients:

• milk – 50 ml;
• egg – 1 pc.;
• wheat flour or starch – 2 tbsp;
• vegetable oil – 30 ml;
• large avocado fruit – 1 pc.;
• baguette or loaf, cut into thin slices;
• low-fat cottage cheese – 200 g;
• sugar – 1-2 tbsp. l.;
• salt, cinnamon to taste.

Step-by-step cooking process

To prepare the dish you will need a blender and a non-stick frying pan:

1. In a deep and wide container, beat eggs, milk and vegetable oil (2 tbsp), adding flour or starch. Add cinnamon and salt to the liquid.
2. Place slices of bread in a frying pan heated with vegetable oil, after dipping them in the egg mixture.
3. Fry over medium heat on both sides until a light crust appears.
4. In a blender bowl, you need to beat the cottage cheese and avocado pulp, after removing the pit.
5. The curd mixture must be sweetened to taste.
6. Before serving, spread the curd mixture onto the finished warm toast.

These sandwiches have a subtle flavor due to the difference between the salty cinnamon base and the sweet cheese mixture. You can serve them with milk or fruit sauce based on starch.

Mini omelettes in molds in the oven

Balance of BZHU and calorie content per 100 g for mini-omelettes:

List of ingredients

PP breakfasts, the options and recipes of which are described in the article, are useful due to their balanced composition.

Required ingredients:

• chicken eggs – 4-5 pcs.;
• starch - 2 tbsp. l.;
• milk or cold water – 4 tbsp;
• salt to taste.

Step-by-step cooking process

To prepare this simple dish you will need additional equipment - silicone molds. They come in several types: single or formed in several pieces. They come in the form of a regular circle, square, star or heart. Often sold in sets.

Cooking steps:

1. You need to separate the yolk from the white in chicken eggs.
2. The white should be beaten with salt into a dense, stable mass in which peaks stand.
3. In a deep container, beat the yolks with a mixer with the addition of salt and milk.
4. Gradually add starch into the mixture, constantly stirring the liquid with a fork.
5. Place the molds on a greased baking sheet and pour the egg mixture into the mold using a tablespoon. Requires baking in the oven for about 15 minutes.

Ready omelettes should be allowed to cool in air and removed from the mold. When serving, add various sauces; you can sprinkle herbs or sesame seeds on top.

Light vegetable PP salad

You will simply be delighted with this protein salad. Due to the fact that it contains chicken and nuts, it turns out to be quite filling and nutritious.

KBJU per 100 grams: 183/17/10/4.

Ingredients:

• Turkey fillet – 300 g.
• Red beets – 1 pc.
• Walnuts – 80 g.
• Sour cream – 2 tbsp. l.
• Garlic – 3 cloves.
• Salt - to taste.

Preparation:

1. First you need to cook the turkey fillet. Now cut the meat into small cubes.
2. Grate the beets on a coarse grater.
3. Mix beets and meat in a bowl. Add chopped walnuts and a little garlic to this.
4. Next, add two tablespoons of low-fat sour cream and a little salt.
5. Mix everything thoroughly. Let the salad soak for 25–30 minutes and you’re ready to eat.

Royal cheesecake

Balance of BZHU and calorie content per 100 g of royal cheesecake:

List of ingredients

It is recommended to choose cottage cheese with 0-1% fat content.

Required ingredients:

• cottage cheese – 0.5 kg;
• sugar – 1 tbsp;
• chicken eggs – 4 pcs.;
• butter – 250 g;
• flour – 300 g.

Step-by-step cooking process

To prepare a homogeneous curd mass, you can use a blender or fork:

1. In a deep container, grind the cottage cheese, eggs and sugar.
2. Cold butter needs to be grated on a coarse grater. The butter must be mixed with flour until it forms a homogeneous crumb. This is done with your hands, rubbing the mixture between your fingers.
3. Place half of the crumb mixture into a springform or silicone mold. Before laying out, it is necessary to grease the bottom and side surfaces with butter (this is not necessary for silicone molds).
4. Place the filling on a layer of flour crumbs and sprinkle the remaining crumbs on top.
5. Preheat the oven to 200°C and bake the cheesecake for 30 minutes.

After baking, the cheesecake should cool in the mold, then it can be removed.

Lazy dumplings with kiwi

Balance of BJU and calorie content per 100 g of lazy dumplings:

The calculation of BJU was carried out for low-fat cottage cheese.

List of ingredients

Required ingredients:

• cottage cheese – 400 g;
• wheat flour – 50 g;
• sugar - 2 tbsp;
• vanillin - 5 g;
• salt – 1 tsp;
• kiwi – 4 pcs.

Step-by-step cooking process

The peculiarity of this dish is that it produces a dense, tight dough that will not boil when boiling in liquid.

Cooking steps:

1. It is necessary to knead the dough from flour, sugar, cottage cheese. If desired, you can add vanillin to it.
2. Knead the dough on a work surface until smooth. Form into a roll and divide into portions.
3. Kiwi fruits must be peeled and cut into small cubes.
4. Make a flat cake from the curd dough, place fresh kiwi in the center and pinch to form a ball.
5. Ready-made dumplings from curd dough should be cooked in salted boiling water for 15 minutes.

Dumplings are served with cream sauce, fresh yogurt or sour cream.

Oatmeal pancake with chicken and cheese

Oatmeal is one of the simplest but most delicious breakfasts. I'm sure you'll love this variation of the recipe.

KBJU for the whole dish: 393/30.3/21.5/19.2.

Ingredients:

• Chicken fillet (baked) – 30 g.
• Tomato – 0.5 pcs.
• Eggs – 2 pcs.
• Oatmeal – 2 tbsp. l.
• Cheese – 25 g.
• Spices – smoked paprika.

Preparation:

1. First of all, chop the chicken fillet quite finely. You can also use ham, sausage, etc.
2. Grate the cheese.
3. Chop half a tomato as finely as possible.
4. In one container we combine meat, cheese, tomatoes. Mix everything. The oatmeal pancake filling is ready.
5. Take two eggs and lightly beat with a whisk. Also don’t forget to add salt and spices.
6. Add oatmeal and stir. Then add the filling to this mixture and mix again.
7. Pour the dough into the heated frying pan and cover with a lid. Cook over low heat for about 5 minutes. Then turn over and cook for another 2 minutes. Nourishing, tasty and as simple as possible.

Corn porridge with pumpkin

BJU balance and calorie content per 100 g of porridge with pumpkin:

The weight of the pumpkin is indicated without peel and seeds, after preliminary cleaning.

List of ingredients

Required ingredients:

• peeled pumpkin - 500 g;
• milk – 2 tbsp;
• water – 1 tbsp;
• corn grits – 200 g;
• butter – 60 g;
• sugar – 1 tbsp;
• salt – 0.5 tsp.

Step-by-step cooking process

Raw pumpkin can be cooked until cooked either by stewing or baking in the oven:

1. Cooking begins with preparing fresh pumpkin. You need to peel the vegetable and remove the inner pulp and seeds.
2. Place pumpkin pieces in a thick-bottomed container and fill them with milk and water according to the recipe.
3. Over high heat, bring the liquid with the pumpkin to a boil, then reduce the heat and simmer for 20-40 minutes. (depending on the pumpkin variety). The vegetable pieces should become soft.
4. Before cooking, you need to rinse the corn grits 7-8 times under running water.
5. After cooking, the pumpkin needs to be pureed.
6. Return the pumpkin puree to the heat and add the washed cereal. A prerequisite is to constantly stir the porridge during the cooking process. Under its own weight, corn grits settle to the bottom of the container and can burn.
7. The cooking process will take about 30 minutes. In 20 minutes. add sugar and salt to the bowl.

8. After the cooking time has expired, cover the bowl with porridge tightly with a lid and leave until it cools completely.

Casserole with tomatoes and olives for breakfast

Balance of BJU and calorie content per 100 g of casserole:

List of ingredients

For this recipe, it is better to choose thin noodles or spaghetti. Required ingredients:

• noodles – 300 g;
• tomatoes – 300 g;
• olives or black olives – 125 g;
• minced pork or chicken – 300 g;
• spices – oregano, Italian herbs;
• eggs – 3 pcs.;
• cream 10% – 200 ml;
• hard cheese – 120 g;
• breadcrumbs - 1 tbsp;
• salt to taste.

Step-by-step cooking process

The fresh tomatoes for this recipe can be prepared ahead of time.

Cooking steps:

1. You need to take 2 liters of water, add salt and cook the noodles. While boiling, pour 1 tbsp into the bowl. vegetable oil.
2. Before cooking, you need to remove the peel from fresh tomatoes. To do this, you need to pour boiling water over them and, cutting crosswise, remove the skin from the fruit.
3. Drain the brine from the olives and cut the fruit into slices.
4. You need to drain the liquid from the boiled noodles.
5. Place a layer of noodles in a baking dish and place a layer of minced meat on top.
6. Place a layer of tomatoes and olives on top of the minced meat, sprinkle with the selected spices.
7. You need to prepare a filling from eggs, cream and chopped hard cheese. Beat the mixture with a whisk or mixer.
8. Pour the egg-curd mixture into the casserole container on top and place in a preheated oven (200°C). The top of the casserole can be sprinkled with breadcrumbs.
9. The baking process will take about 30 minutes.

Before serving, the casserole can be sprinkled with herbs.

Fruit and oat smoothie

Balance of BJU and calorie content per 100 g of casserole:

List of ingredients

Required ingredients:

• apple - 1 pc.;
• almond crumbs – 1 tsp;
• oatmeal – 0.5 tbsp.;
• water – 0.5 tbsp.;
• milk - 0.5 tbsp;
• natural yogurt – 3 tbsp;
• cinnamon – 1 tsp;
• honey – 1 tsp;
• ice to taste.

If desired, add orange or lemon juice (2 hours) to the glass of smoothie.

Step-by-step cooking process

If you use ice to serve a dish, it must be prepared in advance:

1. Oatmeal should be filled with water and boiled for 20 minutes.
2. Apples need to be peeled and cut into cubes.
3. Place honey, yogurt, milk and apples in the bowl of a blender or food processor. Turn on the blender until blended until smooth.
4. Add prepared oatmeal to a homogeneous mass in the blender bowl.

After packaging the smoothie into glasses, you can sprinkle the cocktail with almond crumbs and cinnamon on top. If desired, decorate with a leaf of fresh mint or lemon balm.

Rules for creating a menu for PP

How to create a menu for PP:

• Breakfast dishes should contain the highest amount of carbohydrates;
• every meal should contain fiber - vegetables, fruits, bran;
• calculate the BJU of the entire diet for the day before preparing dishes;
• when drawing up a menu, you need to take into account possible loads during the day (calorie consumption), they must exceed the amount of energy received;
• standards recommended by nutritionists for the day: proteins – 75 g, fats – 60 g, carbohydrates – 250 g;
• the presence of clean drinking water in the diet should correspond to 2 liters;
• exclude ready-made products - fast food, mayonnaise, ketchup.

What products do nutritionists recommend making a menu from:

• all grains - they can be cooked in the form of porridges, steamed overnight, included in cottage cheese and vegetable casseroles;
• fresh vegetables - both raw and cooked provide the body with fiber;
• beans are an alternative to white meat in terms of vegetable protein content;
• nuts are an essential source of polyunsaturated fatty acids;
• fermented milk products (yogurt, kefir, fermented baked milk with no more than 1% fat content) – add calcium to the body and stimulate intestinal motility, maintaining the balance of gastrointestinal microflora;
• fish is a source of protein and omega-3 acids;
• fruits and berries are a source of vitamins and microelements;
• white meat (chicken, turkey, rabbit) is an essential source of protein and amino acids and stimulates intestinal function.

It is recommended to use vegetable and fruit smoothies, herbal infusion recipes, green tea and chicory as a liquid during breakfast in the PP system.

Why is breakfast important when losing weight?

Almost all nutritionists recognize breakfast as a more important meal of the day than lunch or dinner. This can be justified by the fact that during sleep the blood sugar level drops significantly, and it needs to be brought to normal in order to restore energy balance, accelerate metabolism and give energy for the whole day.

Therefore, by neglecting breakfast, it is much more difficult to maintain a stable body weight, due to the fact that the feeling of hunger remains throughout the day, tempting you to high-calorie and fatty snacks, because the body tries to compensate for the lack of nutrients and even “stock up”.

You can add any dietary toppings to complete the taste and aesthetics: honey, maple syrup, stevia, nuts, dried fruits, fruits, spices (cinnamon, nutmeg), berries (fresh or frozen). Below you will find several simple recipes for very tasty and nutritious dishes that will ensure you feel full for a long time!

There are several principles on how to make the right breakfast for weight loss:

• Morning meals should be prepared quickly, since a person has little time during this period.
• Try to choose dishes that are both filling and easy on the intestines and stomach.
• When preparing food, use natural products, since it is necessary to ensure that the body receives the necessary vitamins, minerals and other beneficial substances.
• The size of the portions plays an important role; they do not need to be made too large or small. Select the amount of products based on your own weight and the complexity of physical activity for the day.
• Make a diet of dishes that you like and do not cause negative emotions.

Proteins can be a suitable component of your morning meal. The recipes are low in calories and nutritious. The substance breaks down slowly, leaving you feeling full for a long time. Dietary meats, cottage cheese and boiled eggs are suitable products for a protein breakfast. Try the following meals the next morning:

• Omelette of 3 eggs beaten with milk. Mix using a mixer. Fry the resulting mass in a frying pan until cooked. It will turn out to be a dietary dish if you bake an omelette.
• Boiled eggs soft-boiled.
• Diet cottage cheese with the addition of dried fruits or sour cream. It’s easy to prepare: take a dairy product (150 g), mix with one of the ingredients. A little low-fat sour cream, chopped dried apricots, raisins, a small amount of jam or honey are suitable as a dressing.
• Sandwich made from whole grain bread, fresh vegetables, boiled chicken breast.

Cottage cheese

Many women who dream of losing weight think about whether cottage cheese is suitable for breakfast for weight loss? On store shelves, this product can be found with different concentrations of fat. To make cottage cheese breakfast dietary, choose a product with a low percentage for this indicator. The product will not only help you quickly fill up due to its high protein content, but will also benefit the body. It contains B vitamins, calcium, selenium and essential amino acids.

You can eat cottage cheese for breakfast in its pure form, or by adding ingredients to it that do not contain many calories. Pieces of fruits, berries, vegetables, and dried fruits can be a good dressing. It is recommended to prepare vitamin smoothies for breakfast based on it. After making curd paste with the addition of herbs or vegetables, you can spread the mixture on a piece of whole grain bread. It is important to ensure that the product is natural, otherwise your breakfast will not be dietary.