5 hearty and healthy breakfasts for a great start to the day. Even a man can get full

Breakfast – how much is in this word for those who want to feed themselves and others after waking up. We want to combine health benefits, aesthetics and at the same time not to spend a lot of effort on preparation. Culinarians are constantly working to solve this problem. Thanks to them, breakfasts are becoming more diverse.

Eating in the morning is an important part of the diet. Neglect breakfast is not worth it. It is necessary for the body as a source of nutrients and energy.

The morning meal should not be just a cup of an invigorating drink – tea or coffee. It is necessary to make a balanced nourishing menu, which will include the necessary proteins, fats and carbohydrates.

But at the same time, heavy fatty food is also not beneficial and will affect unfavorably the work of internal organs. Observe the “golden mean”.

We have selected recipes for simple, not requiring culinary preparation, but at the same time useful and hearty breakfasts, which even a man will eat enough.

Vegetable cheesecakes

nutritional value: 213 kcal
proteins: 18.3 g
fats: 11.5 g
carbohydrates: 7,6 г

The most winning way to pamper yourself in the morning is to prepare flavorful cheese curds from cottage cheese. The fermented milk product fits perfectly into the diet of any person and is especially useful for professional athletes.

In cottage cheese contains protein, which is digested slowly and helps to build muscle mass. Vegetables will add an unusual flavor to a traditional dish.

Ingredients:

• 5% cottage cheese – 300 g;
• cheese – 100 g;
• egg – 1 pc;
• flour – 4 tbsp;
• broccoli or cauliflower – 50 g;
• carrots – 50 g;
• vegetable oil – 1 tbsp;
• salt and spices – to taste.

Pre-boil the vegetables for five to seven minutes, then cut into slices. Grate the cottage cheese through a sieve, grate the cheese. Mix all the ingredients and form round flatbreads. You can fry in a frying pan or bake in the oven for eight minutes.

Banana pancakes without flour and sugar

nutritional value: 206.4 kcal
proteins: 5.4 g
fats: 9.7 g
carbohydrates: 23,7 г

Departing from the usual recipe, do not think that the dish will lose in terms of taste. Without traditional components, the fritters turn out puffy, tender and maximally useful. For their preparation you will need only three products: banana, eggs and lemon juice.

Ingredients:

• large banana – 220 g;
• eggs – 2 pcs;
• lemon – 0.5 pcs;
• vegetable oil for frying – 1/2 tsp.

Use ripe or overripe bananas for cooking. You can also bake the fruit in the oven to make it softer and sweeter.

In a blender squeeze the juice of half a lemon, add the banana cut into pieces, eggs. Blend on high speed for three minutes. When the dough becomes homogeneous, airy and doubled in size, you can start frying.

Drop the batter by tablespoonfuls onto the heated frying pan. Cook the fritters under a lid, turning them over. Fry for two minutes on each side. The flavor of banana fritters is not inferior to the usual wheat fritters.

Quinoa in a jar

nutritional value: 125 kcal
proteins: 6.5 g
fats: 5.7 g
carbohydrates: 10,5 г

Quinoa breakfast is a trend of recent years. The cereal is nutritious and very useful. It contains a shocking dose of vitamins and minerals. Will please even the most spoiled gourmet.

Ingredients:

• quinoa – 1/2 cup;
• olive oil – 2 tsp;
• tomatoes – 2 pcs;
• cucumbers – 1 pc;
• avocado – 1 pc;
• lemon juice – 1 tsp;
• eggs – 2 pcs;
• parsley – a bunch;
• hazelnuts – a handful.

Boil quinoa and eggs. Grind hazelnuts, add oil, lemon juice, chopped herbs and mix. Dress the quinoa with olive oil. Slice avocado, cucumbers and tomatoes, dress with nut and lemon mixture. Place in a jar: bottom layer of quinoa, top layer of vegetables.

Glazunya on pita

nutritional value: 200 kcal
proteins: 15.9 g
fats: 10 g
carbohydrates: 5 г

An unusual and stylish way to serve eggs for breakfast. It is simple and quick to prepare, but it will be very nutritious. You will get a boost of energy for the whole day.

The format of the dish resembles a mini pizza. Pita is a flatbread that came to us from the Far East. There it is used as bread.

Ingredients:

• pita – 1 pc;
• 1 egg;
• mozzarella – 5 slices;
• grated parmesan – 3 tsp;
• spinach – 1/2 cup.

Heat a baking tray with foil in the oven for 10 minutes. Take it out and place the pita on the foil, sprinkled with grated mozzarella cheese and spinach, leaving a space in the middle of the tortilla. Afterwards, gently crack an egg into it. Place in the oven for six to seven minutes.

If you want the yolk to cook better, leave the pita in the oven for 10 minutes. Sprinkle the finished dish with parmesan.

French sandwich – croque madame

nutritional value: 172 kcal
proteins: 7.9 g
fats: 9.7 g
carbohydrates: 12,3 г

Another variation of the original preparation of eggs in the morning. The sandwich got its name thanks to the sophisticated French. It was they who invented such a tasty and simple breakfast back in 1910.

In translation, the word “croque” means “crunch”. On top of the sandwich they place scrambled eggs-glazed. Externally, the sandwich resembles a lady’s hat of the twentieth century.

Ingredients:

• toast bread – 4 pieces;
• ham – 2 slices;
• hard cheese – 4 slices;
• egg – 1 pc;
• butter – to taste.

Spread a thin layer of butter on one side of each slice of toast. Place the bread with the side without butter on a heated griddle and toast. Then place ham, cheese slices on two slices of bread and cover with the other two toasts.

Put the sandwiches in an oven preheated to 200°C for five minutes. At the same time, prepare scrambled eggs. After the sandwich is ready, lay the egg on top.