Ten Breakfasts That Will Help You Stay In Shape

Do you want to learn how to prepare delicious breakfasts to be in shape? Although many ignore it, breakfast can contribute to a healthy weight and shape, as long as healthy food choices are made.

And, as a study carried out by the University of Worcester (United Kingdom) shows, the types and quality of breakfast are key. Thus, foods with a low glycemic index and rich in protein can increase the energy level. 

Similarly, according to this same publication, a good quality breakfast is associated with a better state of health and greater prevention of diseases, especially metabolic and liver disorders.

Ten breakfasts that will help you stay in shape

It is very important to bear in mind that breakfasts alone are not enough to keep you in shape. If we want to have a healthy weight, in addition to physical resistance and health, we must improve our lifestyle in general, adopting a healthy diet and physical exercise.

In fact, the factors that affect weight and shape can vary from person to person. Therefore, the ideal is to seek individual advice with a nutritionist, who can design a complete diet according to each need. In addition, you will be able to evaluate whether these breakfast options are suitable. Ready to learn how to do them?

1. Omelet with goat cheese and herbs

What is special about this recipe is provided by the proteins from the eggs and goat cheese. As detailed in this research by the Research Center for Animal Production and Aquaculture (Italy) , goat cheese contains proteins, lipids and polysaccharides that are beneficial for health. 

Ingredients

• 3 beaten eggs
• 1 tablespoon (15 grams) of herbs

• 1 tablespoon (15 grams) unsalted butter
• 50 grams of goat cheese.

How to prepare

• Mix all ingredients except butter and goat cheese.
• Heat the butter in a skillet and, when hot, add the mixture.
• Wait until the omelet forms , then place the goat cheese on top and fold in half.
• Cook for another minute until the cheese is melted.
• Enjoy.

2. Egg waffle with vegetables

In addition to the proteins provided by the egg, this recipe concentrates vitamins, minerals and antioxidant compounds. Among its ingredients we highlight broccoli, which contains vitamins E, C and K, and minerals such as iron, zinc and selenium, according to data collected in this study from the University of Connecticut (United States).

Ingredients

• 2 eggs beaten
• 100 grams of broccoli cut into small pieces
• 1 small tomato cut into cubes
• Salt and pepper to taste
• 1 tablespoon (15 grams) unsalted butter, melted

Preparation

• Mix all the ingredients and pour this mixture into a waffle iron.
• Wait a few minutes for your waffle to cook.

3. Vegan banana yogurt

Vegan banana yogurt is a good option for those who are lactose intolerant. Coinciding with this University College Cork research, plant-based milks, in this case almond milk, offer a sustainable alternative to dairy products, providing a modest intake of calcium and protein.

Ingredients

• 1 banana
• 1/2 cup (125 ml) almond milk
• 20 grams of chia seeds
• 20 grams of cashew
• 1 pinch of cinnamon
• Stevia to taste (optional).

Preparation

• Soak the chia for twenty minutes in four tablespoons of almond milk.

• Soak the walnuts in water.
• Pour everything into a food processor.
• Grind until the mixture reaches the desired consistency.

4. Avocado smoothie

Without a doubt, this is one of the breakfasts that will help you stay in shape while you nourish yourself. Its main ingredient, avocado, is a source of fiber, vitamins, minerals, protein and fatty acids (as stated in this study by Nutrition Science Solutions, in the United States) that give you energy, while improving health.

Ingredients

• 1 bag of green tea
• 100 ml of hot water
• ½ avocado
• 125 ml Greek yogurt
• 10 grams of stevia
• 300 ml of almond milk.

Preparation

• Place the green tea bag in the hot water for three minutes.
• Peel and cut the avocado.
• Put all the ingredients in the blender.
• Blend until incorporated.
• It serves.

5. Banana pancakes

This delicious recipe with banana is a good way to sweeten the palate at the start of the day. As detailed in a study conducted by Khalsa College (India),  bananas contain various bioactive compounds, such as phenolics, carotenoids, biogenic amines and phytosterols that improve the quality of the diet and promote health.

Ingredients

• Three mashed plantains
• 100 grams of butter
• 1 tablespoon of honey.

Preparation

• Form the pancakes with the banana puree.
• Once formed, fry them in the butter – one by one – for about two minutes.
• Serve and accompany with honey.

6. Homemade cereal bars

Commercial cereal bars are not as good as they sound, as they may contain sugars and preservatives. For this reason, we suggest you make your own homemade bars with healthy ingredients such as rice cereal and oatmeal.

Ingredients

• Edible spray oil
• 250 ml creamy peanut butter
• 80 ml of honey
• 2 cups (400 grams) of rice cereal

• ½ cup (50 grams) of oats
• 25 grams of raisins or blueberries.

Preparation

• Mix and heat the honey and peanut butter to form a smooth paste.
• Add the rest of the ingredients, except for the oil.
• Grease a refractory mold previously lined with non-stick paper with oil.
• Place the mixture and spread it over the entire surface using both hands.
• Refrigerate for an hour.
• Take out, cut and enjoy.

7. Papaya and pineapple smoothie

The papaya and pineapple smoothie is a good option for breakfast to stay in shape. However, you must supplement it with a protein source, such as cooked eggs or ham.

Ingredients

• 1 cup (225 grams) pineapple chunks
• ½ cup (120 grams) diced papaya
• ½ cup (125 ml) ice cubes

• 60 ml of honey.

Preparation

• Pour all the ingredients into the blender and blend until just combined.
• Serve immediately.

8. Spinach salad with goat cheese and bacon

We have already mentioned the nutrients that goat cheese can provide. In this case, we combine it with spinach and bacon to make a healthy, delicious and varied recipe. Do you dare to try it?

Ingredients

• 225 grams of fried bacon cut into pieces
• 300 grams of spinach washed and disinfected
• 60 grams of goat cheese
• 1 cup (200 grams) peeled and chopped walnuts
• Salt and pepper to taste.

Preparation

• Place all the ingredients in a suitable container.
• Mix.
• Season to taste with salt and pepper.

9. Panela cheese roasted with oregano

Panela cheese is a type of fresh, soft, white cheese made from pasteurized cow’s milk. Although it is usually served as a snack, it can also be an option for protein for breakfast.

Ingredients

• 250 grams of panela cheese
• 1 small tomato sliced
• Oregano to taste

Preparation

• Place the cheese previously covered with the oregano and tomato slices over medium heat.
• Cook on each side for five minutes.
• Remove from the fire and serve.

10. Sliced ​​banana topped with sour yogurt

A recent study by the Quebec Heart and Lung Institute highlights that the combination of yogurt with fruit offers health benefits. While yogurt is probiotic and regulates the intestinal microflora, the fruit acts as a prebiotic food. Try this recipe!

Ingredients

• 250 ml sour yogurt
• 1 sliced ​​banana.

Preparation

• Place the banana on a plate.
• Pour in the sour yogurt.
• Enjoy.

If you still haven’t tried these breakfasts to stay in shape, we suggest including them in your regular diet. However, remember that by themselves they do not produce great effects. You must supplement them with a diet according to your needs. Consult the nutritionist.