6 Breakfast Recipes To Fit Your Diet

Here are six healthy breakfast recipes to add to your diet, so you don’t need to snack between meals.

Preparing healthy breakfasts as part of a balanced diet  can contribute to our physical and mental well-being. While there is some evidence to suggest benefits of fasting, there are also studies that confirm how good it is to have a high nutritional quality first meal.

For example, research published in the journal  Nutrients  points out that breakfast helps achieve optimal doses of micro and macronutrients. In addition, it  optimizes the functions of the metabolism  and helps reduce the risk of non-communicable diseases such as cardiovascular disease, diabetes mellitus and obesity.

However, for this to be so beneficial, it  is essential to choose nutritious foods that do not exceed calories and that also provide us with energy. Do you want to know some options? We will share 6 of them with you for the purposes of this article. Read on!

The Mayo Clinic, through one of its publications, points out that a good breakfast is  “the opportunity to start the day with a healthy and nutritious meal”. However, for this to be so, you need to include nutrient sources such as:

• Whole grains
• Lean protein.
• Fruits and vegetables.
• Low fat dairy products.

With that in mind, and knowing that you might be running out of ideas for how to prepare your breakfast, here we have 6 delicious options for you. Follow the instructions and enjoy it with your family.

1. Mixture of oats, chia seeds and kiwi

Oatmeal is one of the best foods for diet and breakfast. In fact, recent research published in the journal  Nutrients  suggests that  eating oatmeal for breakfast improves the quality of the diet. It provides nutrients such as fiber, fat, unsaturated protein, and vitamins and minerals.

The most interesting thing is that it is a very versatile food. It is therefore easily combined with other foods, allowing you to enjoy a pleasant flavor. In this case,  we suggest combining it with skim milk, kiwi and chia seeds.

Ingredients

• 1 cup of skimmed milk (250 ml)
• 1 medium kiwi
• 3 tablespoons of oatmeal (45 g)
• 1 tablespoon of chia seeds (15 g)

Preparation

• Prepare the oats with the skimmed milk and sprinkle it with seeds. Accompany everything with the delicious kiwi.

2.Breakfast consisting of egg, spinach and orange juice

Today, the egg is recognized as one of the best foods for preparing nutritious breakfasts. A study published in the  International Journal of Obesity even concludes that eating eggs for breakfast helps improve weight loss. Take advantage of it as follows:

Ingredients

• 1 whole egg
• 2 cups of spinach (60 g)
• 2 slices of whole grain bread
• 1 glass of orange juice (200 ml)
• 1 teaspoon of vegetable oil (5 g)

Preparation

• Heat the oil in the pan and prepare an  omelet with the egg, salt and spinach. The  protein, iron, and complex carbohydrates, along with vitamin C from oranges, will make your breakfast the perfect balance of nutrients.

3. Bread with cereals, avocado and chia seeds

Consumed in moderation, whole wheat bread is a food that has its place in the diet and in breakfasts. A study published in the  British Medical Journal  suggests that these sources of whole grains  help reduce the risk of cardiovascular disease and other conditions.

In this case, in order not to interfere with the concept of a healthy breakfast, we combine it with eggs, avocado, chia seeds and skim milk. Without a doubt, a great option to satisfy you without regrets.

Ingredients

• 1 hard-boiled egg
• an avocado (50 g)
• 1 cup of skimmed milk (150 ml)
• 2 slices of whole grain bread
• 1 tablespoon of chia seeds (15 g)

Preparation

• Toast the bread and place the avocado slices and the hard-boiled egg on top. If you prefer, you can add tomato slices.
• Sprinkle with chia seeds and serve them with a little skimmed milk.
• Then,  serve your healthy sandwich with a little skimmed milk. Avocado will give you healthy fatty acids and lots of energy.

4.Breakfast consisting of oatmeal, banana and strawberries

We have already told you how good it is to include oatmeal in breakfast. For this reason, we are sharing another option which, in addition,  offers the benefits of fruits such as bananas and strawberries. 

Ingredients

• 1 ½ glass of skimmed milk (300 ml)
• ¼ ripe banana (50 g)
• a cup of strawberries (140 g)
• 3 tablespoons of oatmeal (45 g)
• 1 teaspoon of vanilla extract (5 ml)

Preparation

• To make this breakfast, we are going to make a sweet oat smoothie. This drink will bring us a lot of energy thanks to the banana and strawberries that we will add. It will suffice to incorporate all the ingredients together in a mixing bowl and to mix them until obtaining a homogeneous drink.

5. Mixture of yogurt and fruit

One of the fastest, most nutritious breakfasts we can make is the yogurt and fruit blend. Research published in the medical journal  Advances in Nutrition found that combining yogurt with fruit increases energy levels, improves digestive health, contributes to a healthy weight, and reduces the risk of disease.

Ingredients

• 1 cup of plain, sugar-free yogurt (200 g)
• 2 pineapple slices
• 2 slices of melon
• 1 handful of almonds
• A glass of carrot and apple juice (200 ml)

Preparation 

• Dice the fruit and add them to the yogurt.
• Remember to drink the juice very fresh.

6. Ham and pineapple breakfast

This breakfast is distinguished by its important contribution in protein, fiber and antioxidants. Protein in particular is a must-eat macronutrient for breakfast. Research suggests that it helps prolong feelings of fullness and helps fight overweight.

Ingredients

• 1 cup of skimmed milk (250 ml)
• 2 slices of cooked ham
• 2 slices of whole grain bread
• 1 glass of pineapple juice (200 ml)

Preparation

• We couldn’t forget the cooked ham. Combine it with the dietary fiber of whole wheat bread and the glass of pineapple juice.
• Skim milk will provide you with vitamins and minerals.

We have many options for preparing healthy and nutritious breakfasts. It is about knowing how to choose foods with high nutritional value rather than processed. Go ahead, enjoy it and start your days with more energy.