Breakfast # 1:
banana cocoa smoothie and egg
This sweet, refreshing smoothie not only provides you with fluids, but the banana also provides carbohydrates for more energy and potassium, which supports the fluid balance and can even prevent muscle cramps.
The proteins in Greek yogurt help stabilize blood sugar. The egg provides an additional boost of protein, which prevents the next feeling of hunger.
Not only does the cinnamon give it a deliciously warm taste, researchers believe that cinnamon can keep blood sugar levels under control and even fight diabetes.
- 2 ice cubes
- 1/4 teaspoon cinnamon
- 1 ripe banana (frozen)
- 1 tbsp cocoa powder
- 200g Greek yogurt (low fat)
- 1 cup of almond milk (unsweetened)
- Stevia (for sweetening)
- 1 hard-boiled egg
Put all ingredients except the egg in a blender (smootie maker) and let it puree until smooth. Enjoy the smootie with the hard-boiled egg.
Scrambled eggs on wholegrain toast with berries
This simple breakfast variant is very filling and still a good choice, even if you want to lose weight. The grains in whole-grain toast provide enough fiber-rich carbohydrates for the morning, and the proteins in the eggs can also prevent a break in energy. Scrambled eggs are quick to make, fill you up, and provide long-lasting energy.
The egg yolk provides vitamins D and B12, omega fatty acids and antioxidants like lutein and zeaxanthin. These can help prevent age-related macular degeneration, which is one of the most common causes of vision loss in those over 60.
The berries, on the other hand, have less than 85 calories per cup and are still at the top of the list of potential antioxidants.
Speaking of eggs: A study in the European Journal of Clinical Nutrition showed that subjects who ate eggs for breakfast (compared to others who had a comparably high-calorie breakfast) consumed an average of 438 fewer calories during the day. Other studies also show that breakfast with eggs helps to regulate the feeling of hunger for 24 hours.
- 2 slices of wholemeal toast
- 2 eggs
- Vegetables, any
- 1 cup of berries
Put some oil in a pan and sweat the vegetables. Add the eggs and stir. Toast the bread and add the scrambled eggs to the hot toast. It’s best to put the berries separately in a bowl.
cherry and oat muesli
Oatmeal contains healthy, high-energy carbohydrates that you need to ensure the full performance of your brain and muscles, for example. The water-soluble fiber from oats not only keeps you full for a long time, but also keeps your cholesterol level in check, while the magnesium helps prevent muscle cramps.
The Greek yogurt is a great source of calcium for your bones and the proteins it contains extend the energy boost of the oatmeal.
And the sweet cherries, for example, contain potassium, the antagonist of sodium, which is important for regulating your electrolyte and water balance. They also contain the antioxidant quercetin, which keeps blood vessels pliable, and anthocyanins, which have anti-cancer (anti-cancer) properties.
- 1/2 cup of oatmeal
- 1/2 cup cherries (sweet)
- 200ml Greek yogurt (low fat)
- some cinnamon or ginger
Simply mix all the ingredients and enjoy …Pages: