Drink a quick cup of coffee before rushing to work and pick up a croissant or sandwich from the bakery on the way - does this scenario sound familiar to you? Unfortunately, in the stressful everyday life and between all the tasks we have to do, many of us don't take the time to prepare a healthy breakfast. But our grandmothers taught us as children that breakfast is the most important meal of the day. This is true, but what we eat for breakfast is also very important. Especially if we want to stay healthy or lose a few kilos, we should make sure to eat a balanced meal that is rich in protein and fiber, but also keeps us full for a long time and tastes good. A breakfast to lose weight no longer means that you only have to eat boring eggs or oatmeal. How about a delicious and nutritious one?Acai Bowl? Or would you rather have muffins? Whether sweet, savory, vegan or low carb – we have put together many delicious, healthy and low-calorie breakfast recipes for you! Have fun cooking!
Avocado Toast,herzhaftes Porridge, protein shakes, etc. – a light breakfast puts you in a good mood and ensures that we start the day fit and full of energy. In an attempt to shed the extra pounds, many people skip their morning meal and eat lunch. But that is actually wrong. In order for our muscles and brain to be fully functional again, they urgently need glucose after the overnight fasting phase. In addition, the metabolism only really gets going when we supply our body with healthy fiber, fats and proteins shortly after waking up. In addition, numerous studies have already confirmed that people who do not eat breakfast consume more calories throughout the day and are more prone to food cravings than breakfast eaters.
Breakfast to lose weight: How many calories should we eat in the morning?
We all know that breakfast classics like chocolate rolls, cheese rolls or classic pancakes are full of calories and fat and not particularly healthy. However, what at first glance appears to be a healthy breakfast such as muesli orOvernight Oatsquickly become a real calorie bomb. Add a freshly squeezed orange juice and you have unconsciously consumed almost half of your total basal metabolic rate for the day. When it comes to a light and healthy breakfast to lose weight, there is no magic or one-size-fits-all calorie number that applies to all of us. After all, every person is different and calorie consumption depends on different factors. In general, it can be said that men between the ages of 25 and 50 should consume around 2000 calories per day and women between the ages of 25 and 1800. To get a better idea of how many calories your breakfast should contain, it's best to divide the daily calorie count by the number of meals and snacks you consume during the day. The quality of the calories also plays a crucial role - pay attention to a combination of proteins, fiber, vitamins and healthy fats.
These breakfast foods will help you lose weight
No matter whether you are at home or on vacation, you should always be able to put together the optimal breakfast for losing weight. To help you, we have put together a short list of the best foods that are perfect for a healthy start to the day.
- Oatmeal –Instead of the ready-made muesli mixes, which are usually full of fat and sugar, you should opt for oat flakes. WhetherBaked Oatmealor simply mixed with some yoghurt and fresh fruit – there are an incredible number of ways to prepare oatmeal deliciously. Due to the high content of proteins, vitamins and fiber, oat flakes provide more energy and keep us full for a longer period of time.
- Low-fat quark and Greek yogurtare two excellent sources of protein. If you have breakfast with 200 grams of low-fat quark or yoghurt in the morning, you will provide your body with around 26 grams of protein. Add some fresh berries, a handful of raw nuts and 1 tablespoon of honey and you have a good breakfast for losing weight and building muscle.
- Owner –Surprise! Eggs contain many minerals, vitamins and micronutrients and are the ultimate food for a quick breakfast to lose weight. With around 13 grams of protein per egg, they are real protein bombs.
- Lose weight at breakfast with grapefruit and banana –If you want some fruit for breakfast in the morning, a banana or grapefruit is the best choice.
- Flaxseed –Local superfood and full of fiber –linseedare the perfect addition to your bowl of cereal for a delicious weight loss breakfast.
- Raw nutsoffer the perfect balance of fiber, protein and heart-healthy fats and are therefore ideal for a low-carb breakfast.
Delicious and healthy for on the go: banana protein shake and lose weight with breakfast
What can you eat for breakfast if you want to lose weight but are in a hurry in the morning? Okay, so a shake is more of a drink, but with the right ingredients, you get a wholesome meal that you can easily prepare the night before and then just drink in the car. With 340 calories and 29 grams of protein per serving, this banana protein shake makes it easy to pass the time until lunch.
Ingredients:
- 1 medium banana
- 150 grams of low-fat quark
- 15 grams of peanut butter or raw nuts of your choice
- 150 ml almond milk or water
- 1 TL Honig
- A pinch of cinnamon
For thepreparationAll you have to do is put all the ingredients in a blender and puree until you get a creamy mixture. And so you can have the perfect weight loss breakfast in less than 5 minutes!
The perfect breakfast for losing weight: no-bake chocolate peanut butter bars
This recipe is clear proof of how versatile oatmeal actually is! Incredibly chocolaty, super tasty and beautifully crunchy - these chocolate peanut butter bars are ready in less than 10 minutes and only have 300 calories per serving. Prepare these on the weekend or whenever you have time to always have a healthy and quick weight loss breakfast on hand!
Ingredients for 16 bars:
For the oatmeal base:
- 240 grams of fine oat flakes
- 170 Gramm Butter
- 110 grams of coconut blossom sugar
- A pinch of salt
Chocolate-peanut filling:
- 180 grams of dark chocolate
- 260 grams of creamy peanut butter with no added sugar
Preparation:
- To make the chocolate filling, place the chocolate and peanut butter in a bowl and melt in the microwave in 2 30 second intervals until smooth.
- Place the butter for the oatmeal base in a medium-sized saucepan and melt over medium heat.
- Add the coconut blossom sugar and salt and stir until the sugar has completely dissolved.
- Add vanilla extract and stir briefly.
- Reduce the heat and fold in the oats. Cook for 2-3 minutes, stirring constantly.
- Line a small baking dish with baking paper and spread about half of the oatmeal mixture on it and flatten it with a spatula.
- Slowly pour the chocolate mixture over it and distribute it evenly.
- Sprinkle the remaining oat flakes on top and press down lightly.
- Cover with plastic wrap and refrigerate for at least 2 hours or overnight.
- Cut into 16 bars and enjoy!
Breakfast pizza recipe for the ultimate low-calorie taste experience
Yes, you read it correctly! You can even eat pizza for breakfast to lose weight! And at just 271 calories per serving, this recipe is ideal for treating yourself to something delicious on a lazy weekend.
Ingredients for 4 pizzas:
- 140 grams whole wheat flour
- 1 tsp baking powder
- A pinch of salt
- 240 grams of Greek yogurt with 0.1% fat
- 160 grams grated Mozzarella Light
- 4 Owner
- 8 cherry tomatoes
- A handful of baby spinach
- 4 pieces of lean ham
Preparation:
- Preheat the oven to 220 degrees and line a large baking tray with baking paper.
- Place flour, baking powder and salt in a large bowl and whisk well.
- Add the yogurt and mix well with a fork or spoon until you get a sticky dough.
- Lightly flour the work surface and knead the dough well with your hands for about 5 minutes. Divide into 4 equal balls.
- Roll out the balls thinly and top with spinach, mozzarella, ham and tomatoes.
- Break the egg in the middle and bake the pizzas for 10-12 minutes or until golden brown.
Egg Mal Anders: Calorie-Low Shakshuka Recipe
Do you prefer something hearty in the morning and don't know what breakfast you could prepare to lose weight? Then our Shakshuka recipe is just right for you! Shakshuka is a classic North African dish made from eggs and tomatoes and our version only has 230 calories per serving!
Ingredients for 3 servings:
- 1 medium onion, diced small
- 1 red pepper, deseeded and diced small
- 4 garlic cloves, finely chopped
- 6 Owner, Gr. L
- A small bunch each of fresh parsley and fresh coriander, chopped finely
- 1 can of peeled and diced tomatoes
- 1 tbsp paprika powder
- 1 tsp cumin
- A pinch of chilli powder
- 1 tbsp olive oil
- Salt and pepper to taste
Preparation:
- Heat olive oil in a large skillet over medium-high heat.
- Add peppers and onion and sauté for 5 minutes.
- Add garlic and spices and cook for 1 minute.
- Add the canned tomatoes with their juice to the pan, season with salt and pepper and bring to the boil.
- Make small holes in the sauce and add the eggs.
- Cover the pan and cook for 5-8 minutes or until the eggs are done.
- Garnish with chopped cilantro and parsley and enjoy!
Breakfast to lose weight for all chocolate lovers: low-calorie vegan chocolate muffins
Chocolate muffins for breakfast? It just sounds too good to be true, right? But if you need breakfast recipes to lose weight that are not only healthy but also satisfy your craving for sweets, then we have the solution for you! These vegan chocolate muffins taste just as good as those from the bakery, but only have 150 calories per piece! Isn't that a dream?
Ingredients:
- 120 grams of oat flour or simply oat flakes ground in a blender
- 80-100 Gramm Erythrit
- 180 ml almond milk
- 160 grams applesauce, unsweetened
- 65 grams of peanut butter or other nut butter of your choice
- 50 grams of unsweetened cocoa powder
- 1 tsp baking powder
- 100 grams of dark chocolate
- 1 tbsp apple cider vinegar
- 1 tbsp Vanilla extract
- A pinch of salt
Preparation:
- Preheat the oven to 180 degrees and either line a muffin tin with paper liners or use silicone molds.
- Place oat flour, erythritol, cocoa powder, baking powder and salt in a large bowl. Stir everything well.
- Next, add the almond milk, applesauce, peanut butter, apple cider vinegar and vanilla extract and stir with a whisk until smooth.
- Finally, chop the chocolate into small pieces and fold it in. Mix everything together well until you get a smooth mixture.
- Divide the dough into 12 muffin tins and bake for about 25-28 minutes.
- Let it cool down briefly and voilà – you have prepared a good breakfast for losing weight.
