Breakfast can be really useful if there is no grain, protein foods and vegetables. Starting the morning with a healthy meal, you fill yourself with energy, which will help to focus on the task and productive throughout the day. Regular breakfast and have longer-term benefits. First, the full breakfast, you're probably in the rest of the meal will eat less than usual. Secondly, many studies show that the weight and cholesterol Cholesterin   most are within the norm for those who regularly eat breakfast than those that often skips morning meal.

Burrito for breakfast

In the morning, it is important to consume enough foods that are high in protein, as well as cereals and fresh fruit or vegetables. Burrito - quick and easy way to get the nutrients you need, besides a great choice for breakfast on the run. Fry an egg or a little tofu with a whole cup (or about two or three handfuls) of any chopped vegetables - such as onions, peppers and broccoli. If you prefer, you can vegetables and saute. A mixture of eggs and vegetables put on whole grain tortilla, top - a bit of low-fat cottage cheese. Fold the tortilla in half and roll tube. You can make a few of these burritos in advance and put in the freezer, to have a quick breakfast on the supply of the whole week.

Kashi

Maybe it does not sound very inspiring, but you can get a good dose of nutrients, eating a bowl of cereal in the morning. Choose a cereal mixture, 100 grams of which contain more than 5 grams of fiber and less than 13 grams of sugar. If you watch your weight, you need a mixture containing less than 120 calories per serving. Garnish with slices of fruit or porridge with berries. You can also add half a cup of blueberries or chopped strawberries. Add the porridge a little warm milk (can substitute soy milk), to provide themselves with proteins. According to studies, half a cup of milk contains 4 grams of protein, and in the same amount of soybean milk protein 3.5 grams.

Parfait with yogurt

Yogurt with low fat rich in protein. You will get a simple and a full breakfast if you mix the yogurt with pieces of fruit or berries and cereals. Choose plain yogurt without flavorings, aromatizitorov, dyes and excess sugar.

Pizza from the English muffin

Cut whole wheat muffin in half, brush with tomato sauce.

Put slices of low-fat cheese and vegetables. In order to pizza Pizza: features Italian cuisine   was even more protein, you can add low-fat vegetarian sausages - it is also cut into slices. Heat the pizza in the oven until the cheese has melted. By the pizza is well suited glass of cranberry or orange juice with no added sugar.

A healthy breakfast with egg

Eggs - a rich source of protein and a frequent guest at the morning table. Unfortunately, they contain a lot of cholesterol. Secure the amount of cholesterol in the daily diet of healthy people - 300 milligrams in the same, one has diabetes, cardiovascular disease, or elevated cholesterol, it is necessary to reduce consumption to 200 mg per day. If you love eggs and want to avoid excessive consumption of cholesterol, eat only proteins - they are contained in much smaller amounts than in the yolks. In one large egg about 213 mg of cholesterol, and almost all of it is concentrated in the yolk.

Fritatta with spinach

For this dish you will need 4 cups frozen or dried spinach, 2 teaspoons of unrefined olive oil Olive oil: useful properties , Half a teaspoon of salt, 12 Bolsheviks egg, 2 tablespoons unsalted butter and two tablespoons of finely chopped parsley and thyme. Cut the spinach (or simply tear his hands). Heat a frying pan over high heat, pour oil, reduce heat to medium and cook the spinach for about 10 minutes - until it becomes soft. Season with salt and remove from heat. In a separate bowl beat the whites with a good salt. Put on the fire pan with nonstick, melt butter on it. Put the pan half fried spinach, sprinkle with parsley and thyme. Reduce heat and pour half of the egg mixture into the spinach. Quickly stir to obtain a homogeneous mixture. Cook for about four minutes - until the bottom is not formed crisp. Flip the frittata and cook for another minute or two. Similarly, a second cook frittata why each cut into 6 pieces and serve with bread.

Scrambled proteins and vegetables

To make it low-calorie dish, you will need:

• three egg whites,
• a quarter cup of chopped raw mushrooms,
• ½ cup chopped artichokes,
• two pieces of lean ham (not necessarily)
• half a teaspoon of chopped fresh parsley,
• the same amount of chopped green onion,
• a pinch or two of paprika powder,
• cooking spray with a low fat content,
• salt and pepper to your liking.

Place the pan over medium heat. Sprysnite her cooking spray and saute mushrooms, artichokes and ham. Transfer to a bowl and set aside. Lightly beat the whites and pour them into the pan. When they are ready on one side, turn over. Sprinkle with onion and parsley, add the vegetables. Fold the egg pancake, salt, sprinkle with salt and paprika and serve.

Dish with crab meat

Necessary ingredients: cooking spray flavored butter and low-fat, 200-250 grams of crab meat, half a teaspoon of chopped parsley, half a teaspoon chopped thyme, salt and pepper to taste, half a cup of grated cheddar cheese and 8 egg whites (break them up smooth). Spray a little cooking spray on a non-stick frying pan, heat for two minutes over medium heat. Reduce heat, put the pan crab meat, parsley and thyme. Cook two minutes, salt and pepper. Add the beaten eggs into the cheese and pour the mixture into the pan. Cook for another three minutes, stirring constantly.

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