Healthy breakfast and, in the best case, it should also be quick. No problem! We have the best breakfast recipes for you.
Do you know the old saying: Eat like an emperor in the morning, like a king at noon and like a beggar in the evening?
According to nutrition experts, the morning meal is one of the most important meals of the day.
Unfortunately, however, fewer and fewer people take the time to have a leisurely and balanced breakfast.
Table of contents
Why is it important to eat something in the morning?
Eating something in the morning makes you fit, healthy and slim. Provided that one reaches for the right foods. Breakfast gives us strength and energy to start the day well.
Just because you eat something in the morning doesn't mean you're fit and ready for the day.
These functions has breakfast on the body:
- The cells are revitalized
While you sleep, your body processes the day. In the process, it needs a lot of energy. After several hours of rest, your body needs fluids, proteins, fats, carbohydrates and vitamins - only then can the cells be renewed. - Appetite regulator
According to studies, people who forgo their morning meal are more prone to obesity. Your body needs the same amount of energy every day. If you don't provide it with any at breakfast, it will report back in the morning. Cravings are often pre-programmed.
What is a healthy breakfast?
A healthy breakfast is the best prerequisite for conductivity. Eating in the morning replenishes energy stores that have become empty overnight.
A healthy breakfast should basically consist of several components. The most important of these is liquid. After sleeping, the body needs to cleanse itself and flush the kidneys. The best thing to do is to drink a large glass of tap water.
Fruit is a good choice in the morning because of the vitamins and minerals. But please not as a ready-made compote (too much sugar!). But fresh fruit tastes worlds better anyway.
A dairy product of your choice provides protein and calcium. Whether yogurt, milk or quark - you can choose. But please don't use ready-made fruit yogurt. Mix it yourself with fresh fruit. Homemade spread made from curd cheese, herbs and salt tastes simply delicious on wholemeal bread. Give it a try!
A cereal product should also not be missing. It's best to go for whole grains or muesli - that way cravings hardly stand a chance.
Delicious: breakfast muffins with oatmeal
Can a quick breakfast be healthy?
Don't worry - you don't have to spend hours in the kitchen. Who's up for that? At least I don't! So, yes, a quick breakfast can be healthy. But stay away from sugar-rich ready-made mixtures from the supermarket or the snack bar around the corner.
Is the big hunger in the morning really hunger or just habit?
When I open my eyes, the first thing I have is a ravenous appetite. I'm sure that's partly habit. I look forward to the morning meal already in the evening :)
If you have eaten strongly spiced food the night before, in which many flavor enhancers are hidden, there is a very high probability that you will wake up with hunger. You can test this yourself: If you are really hungry, drink a glass of water first. If you feel full afterwards, it was appetite and not real hunger.
Breakfast tips for morning grouches who still want to dine healthily
I love to lie in bed longer in the morning. Therefore snip I have the Fruit already on Eve and then put it in a box in the refrigerator. When I get up I mix it with cereal and yogurt. Done. If you are not a fan of dry muesli, you can mix yogurt and the seeds already in the evening. You get then a real pudding - super tasty :)
Quite quickly also go Breakfast smoothies. Take buttermilk, a few seeds and fruit of your choice.
You have no time or desire to eat something? Pack you your fast Breakfast simply a and eat it at work. Your brain needs the energy. If you don't eat it at all, you may find it difficult to concentrate. Watch out for cravings!
Tips for a healthy breakfast for weight loss
1. protein makes you full for a long time
If you reach for a lot of protein in the morning, you'll be full for a long time. Eggs, oatmeal, milk, nuts and also poultry are great sources of protein. If you combine this into your breakfast, you don't have to be afraid of a rumbling stomach.
2. porridge - versatile and healthy
Porridge used to be a poor man's food in Scotland. Today it is highly praised. And rightly so! The warm porridge with milk and (usually) fruit contains everything the body needs in the morning: Carbohydrates, protein, fat, fiber and minerals.
By the way: If you don't have the time or inclination to make it yourself, you can find a large selection of porridge and muesli mixes at Mymuesli.
3. whole grain prevents stomach growling
If you like muesli or flakes, you should make sure that they are whole grain products. Stay away from ready-made mueslis - mix your own instead. That way you know what's in it and it's healthier, too.
16 delicious recipes for breakfast without carbohydrates
The best recipes for healthy breakfast
These recipes are the perfect wake-up kick: they are not heavy in the stomach, are very easy to prepare and make full :) In short: healthy quick breakfast!
Hearty, quick and healthy breakfast
Oatmeal with egg
Sounds strange or? But it is really delicious! Especially those who like it spicy in the morning will love the recipe. Prepare the oatmeal with water, a little salt and pepper.
Along the way, make yourself a fried egg. If you want an extra kick, you can add a little cheese to the mixture. Yummy!
Wholemeal roll with vegetables
As a basis you take cream cheese. The roll is topped with radishes, sprouts, peppers and fresh ingredients. That's it. By the way, the bread in the photo is Low carb fitness bread. If you're more of a bun fan, you'll love our Low carb buns taste
Super delicious: DIY bread with carrots and seeds!
Tomato toast
A healthy twist on a regular sandwich: Grab two pieces of whole wheat toast. Spread a mixture of ricotta and chopped macadamia nuts on each. Top with tomatoes, lettuce and basil. Season to taste with pepper and salt.
Omelet with cottage cheese
Mix two eggs with 5 tablespoons of milk, salt and pepper. Whisk well and set aside. Meanwhile, chop tomatoes, mushrooms, zucchini and onion. Fry the vegetables in the pan and set aside. Prepare the omelet and fill it with arugula, vegetables and cottage cheese.
Egg muffins
Finally a low carb muffin! Mix spinach, tomatoes, salt and egg, fill it into muffin tins and put them in the oven. As soon as the egg sets, the muffins are ready. Attention: This is very fast.
Scrambled or fried eggs with fresh vegetables
Fry tomatoes, peppers and onion in the pan. Mix in two eggs. Salt and pepper and ready.
Fried egg with spinach
Pluck fresh spinach into no pieces. Fry it briefly in a pan. Now just put a fried egg on top. Add salt and pepper. If you like, you can add some garlic.
Wholemeal bread with avocado
Finely mash avocado flesh - season with lemon juice, salt and pepper. Spread the mixture on bread. It also goes well with fine slices of fresh cucumber or radish.
Do you already know this avocado spread with cream cheese?
Sweet, quick and healthy breakfast
Yogurt berry smoothie
A quick easy smoothie for morning stress. Blend banana, berries and Greek yogurt with your liquid of choice (milk, coconut milk, fruit juice - whatever you like).
If you like it cool, you can freeze the smoothie overnight and let it thaw nice and slow while you work. Also very tasty are Homemade protein shakes without powder.
Smoothie Bowl Chocolate
Because absolutely no one can resist chocolate, a portion of chocolate may of course not be missing from our healthy breakfast.
Freeze 2 finely chopped bananas for at least 2 hours. Put them in a blender. Add 60-80 ml of milk and 1 tbsp. Cocoa powder*. Your base is ready. You can use nuts or fresh fruit as a topping.
Yummy: Chocolate Smoothie Bowl with banana!
Banana smoothie with peanut cream
Smoothies are perfect when you don't have time! Blend bananas, nut butter, soy milk, Greek yogurt and honey.
Put it in the smoothie maker and you're ready for the day. It also tastes delicious when you add a spoonful of protein powder. A few oat flakes make the smoothie crunchy.
Tip: The WMF Smoothie Maker from Otto is really good!
DIY crunchy muesli
You like it crispy? Then this is the right thing for you! Homemade crunchy muesli with honey, Cinnamon* and quinoa simply tastes really delicious.
You can prepare it in larger quantities and store it in a jar with a screw cap. Perfect when you need to go fast.
You'll love this crunchy granola!
Quinoa and Chia Porridge
Fed up with regular porridge? Mix quinoa and Chia*. Cook both in milk (cow's milk, soy milk, almond milk - whatever you like) A little Cinnamon* makes it even better. Arrange the mixture in a bowl and mix in almonds, hazelnuts and fresh fruit. Apples go really well with this.
Or do you already know Proats? This is a mix of porridge and overnight oats that will give you an extra big protein kick.
Breakfast muffins with blueberries
Banana, oatmeal, egg and blueberries make super delicious breakfast muffins. Because this is a little more time-consuming, it's best to prepare the muffins the day before and warm them up briefly in the microwave in the morning.
Quick oatmeal muffins for breakfast!
Wholemeal toast with banana and cottage cheese
Cut bananas into pieces and heat in the pan. Add a little honey. Mix cream cheese with honey. Toast slices of toast and place on top.
Millet porridge
Cook millet in water or milk. Cut pears or other fruit and chop walnuts. Now mix everything with natural yogurt.
Or you take
This millet porridge with berries is ready in no time!
Blueberries with muesli and yogurt
You can prepare this breakfast the day before. Mix yogurt, cereal, Chia seeds* and blueberries. Put the mix in the fridge overnight. In the morning, simply microwave for 1 minute and you're done. Or you can simply eat the muesli fresh.
Waffles with fruit
Waffles don't have to be unhealthy. Instead of regular flour, you can use whole wheat flour or prepare a Low carb waffle to.
Our conclusion
A healthy breakfast always contains vegetables and fruit. This way you start the day early in the morning with a large load of vitamins and minerals. If you avoid sugar and white flour, you're doing your body a real favor!
Well then: meal and here's to a healthy breakfast :)
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