The Best Fat-free Breakfasts

Fat and healthy breakfasts, healthy living

When we talk about anti-fat and healthy breakfasts, we cannot include the ones we usually make: a toast while we change or a cup of tea while we put on makeup.

The habit of having breakfast should be followed in the following way: sit in the kitchen or dining room and enjoy the food for at least 15 minutes… without doing anything else.

In this way, we will be adding to the body all the nutrients it needs and, in addition, we will be providing vital energy to face the day.

Far beyond our interests or goals, breakfast must meet certain nutritional bases, be complete and have: carbohydrates, fats and proteins (each in the appropriate measure).

According to our daily caloric expenditure we must add or decrease calories. For example, if one day’s intake is 1800 calories, breakfast will have to be 450; if it is 2000 calories, then the first meal will be 550 calories.

Among the nutritional recommendations, when breaking the fast, we need to add dairy, cereal and fruit. No confectionery, coffee or sugar. We can consume natural juices or herbal infusions according to the time of year.

Fat breakfast recipes

In case you want to lose weight, eating breakfast correctly is of great help.

While on the one hand it offers us “fuel” to exercise or fulfill our daily obligations, on the other hand it prevents us from “snacking” between meals or having food cravings.

1. Breakfast with kiwi, orange juice and wholemeal bread

Thanks to this menu you will have a great energy supply, an adequate intake of carbohydrates and enough satiety to spend several hours without an appetite.

The fruit will bring additional fiber and you will enjoy its diuretic properties  (ideal for reducing fluid retention).

Ingredients

• 1 cup low-fat yogurt (200 ml)
• 2 oranges
• 2 slices of whole grain bread
• 2 spoons of jelly (40 g)
• 1 kiwi

2. Fat breakfasts: oat flakes, yogurt and fruit

In this way, you will be incorporating the three fundamental elements into your breakfast. It’s an energizing menu that brings you everything you need to start your day right.

Ingredients

• 1 cup low-fat yogurt (200 g)
• 5 scoops of unsweetened oat flakes (50 g)
• 1/2 cup of fruit of your choice (120 g)
• 1 cup of natural fruit juice (250 ml)

3. Yogurt, melon and pineapple

If you need to recharge your batteries because your day will be complicated, we recommend this anti-grease and energetic breakfast.

Ingredients

• 1 cup low-fat yogurt (200 g)
• 5 scoops of unsweetened oat flakes (50 g)
• 3 slices of pineapple
• 1 melon slice
• 1 handful of almonds (30 g)

4. Wholemeal bread with avocado and cheese

Avocado has vegetable fat and is therefore very healthy (protects the heart and arteries).

In this case, cut the avocado into slices and place on top of the bread, previously greased with cheese. Brown bread, on the other hand, gives us the carbohydrates we need, and cheese the calcium we need.

Ingredients

• 2 slices of wholegrain rye bread
• 1 avocado
• 2 scoops of low-fat white cheese (30 g)
• 1 cup of herbal tea or natural juice (250 ml)

5. Milk, bread and fruit salad

A more than interesting idea for the summer, as it refreshes and brings all the nutrients we need for the day (including vitamins and minerals).

Ingredients

• 1 cup skimmed milk (250 ml)
• 1 slice of wholemeal bread
• 1 spoon of diet jelly (20 g)
• 1 cup of natural fruit salad (200 g)

6. Turkey breast and fruit sandwich

It might seem a little strange to break the fast with a turkey breast sandwich, but it has the ability to  satiate your appetite, bring carbohydrates and provide energy.

Ingredients

• 2 slices of whole grain bread
• 1 slice of turkey breast
• 2 scoops of low-fat white cheese (30 g)
• 1 apple
• 1 cup of any infusion (250 ml)

7. Oilseeds and pineapple

If you’re trying to lose a few pounds, don’t be afraid of oilseeds. Even though they bring calories, they are also satiating and reduce anxiety. Pineapple, on the other hand, is an excellent diuretic.

Ingredients

• 3 slices of pineapple
• 1 handful of oilseeds (40 g)
• 1 cup low-fat yogurt (200 g)
• 1 cup of tea (250 ml)

8. Vitamin and toast with avocado and boiled egg

This breakfast satisfies hunger and gives us a lot of energy. It is recommended for those who exercise in the morning.

Ingredients

• 2 slices of toasted wholemeal bread
• 1 avocado
• 1 boiled egg
• 1 cup of tea (250 ml)
• 1 cup of fruit smoothies (250 ml)

9. Wholegrain bread with chin and tomato

A very Mediterranean menu is perfect to give the body what it needs early on.

Ingredients

• 2 slices of whole grain bread
• 2 slices of fresh low-fat cheese
• 2 slices of tomato
• 2 tablespoons of olive oil (32 g)
• 1 cup of infusion (250 ml)