Nutrition

Weight loss: what is the ideal breakfast?

As part of a slimming diet, the ideal breakfast should contain a sugar-free drink, fruit and sources of protein. It must also contain sources of lipids and whole grains rich in fibre. Here are 5 breakfast menu ideas for weight loss.

A 100% vegetable omelette

This recipe requires tofu, baby spinach, onion, turmeric, canola oil, salt and pepper.

Regarding the preparation, start by browning the finely chopped onions in a drizzle of canola oil. Then add the crumbled tofu and the seasonings. Cook over medium-high heat for 3 to 5 minutes then add the baby spinach leaves. Once these are tender, serve the scrambled tofu on a plate.

As an accompaniment, opt for multi-grain bread without forgetting the fruit.

A vegan smoothie with red fruits

For this smoothie bowlthe necessary ingredients are:

  • 10 cl vegetable milk (almond or soy)
  • 160 g of red fruits, washed in clear water
  • Half a frozen banana
  • 1 case grated coconut
  • 1 case of chia seeds

Regarding the preparation, mix the vegetable milk, the banana and the 150 g of red fruits. As soon as you obtain a homogeneous and creamy mixture, pour everything into a glass bowl. Then add the rest of the red fruits, the chia seeds and the grated coconut.

A whole guacamole toast

To prepare the guacamole, mash in a bowl:

  • ½ avocado
  • The juice of half a lemon
  • 1 square of cream cheese
  • Salt and pepper

Then toast slices of wholemeal bread (50 g in total) and place a small dose of guacamole on each slice. Sprinkle with a few pumpkin seeds to vary the texture.

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A fresh fruit salad

To prepare this fruit salad, you must bring together in a bowl small pieces of fresh fruitto know :

  • Banana
  • Kiwi
  • Apple
  • Pear
  • Berries and red fruits

Then sprinkle the mixture with cinnamon powder. You should also add a few nuts to add a touch of lipids and essential fatty acids to the salad. As a decoration, add a few mint leaves washed in clear water.

Almond and fresh fruit porridge

To prepare the porridge, heat 15 cl of almond milk, 2 drops of liquid vanilla extract and 1 tsp of honey over low heat. Once the honey has dissolved, add 2 cases of oat bran to the preparation and simmer for 5 minutes. Then transfer the porridge into a ramekin and leave to cool.

If possible, prepare the porridge the day before. Once cooled, it must then be chilled in a refrigerator so that it can be enjoyed chilled at breakfast time.

Before serving, top the porridge with 5 crushed almonds and a few pieces of seasonal fruit (mango, apple, red fruit, pear).

[HighProtein-Foods.com]

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