6 Recommended Breakfasts For Dieting

We’ve all heard that breakfast is the most important meal of the day. And yes, it is, which is why we offer six recommended breakfasts for when you are on a diet.

When we submit to a diet or eating schedule, a good breakfast does not become less important. You could even say that it becomes even more important.

However, this message is often misunderstood and some people use breakfast as an excuse to cheat on their diet.

In this article we therefore share six excellent and varied breakfast options that are ideal for when you are on a diet. We hope this will remain your most important and nutritious meal of the day, without feeling guilty.

But first, what should a healthy breakfast consist of? Here are the nutrients and ingredients that every healthy breakfast should contain:

• Carbohydrates  and if they are complex, such as whole grains, all the better.
• Protein (eggs, nuts, or lean meat)
• Dairy, in the form of cheese, plant-based milk, skim milk, or yogurt.
• A good dose of minerals, fiber and vitamins.
• When it comes to calorie content, the breakfast of someone who needs 2,000 calories a day should have between 350 and 450 calories.

However, remember that calories themselves are not ‘energy’, so you can also consume a little less calories if you want to lose weight.

6 recommended breakfasts for when you are on a diet

1. Oats with chia and kiwi

Ingredients

• 1 cup skim milk (250 ml)
• 1 medium kiwi
• 3 tablespoons oat flakes (45 g)
• 1 tablespoon chia seeds (15 g)

The energy supply of this breakfast is important, as the milk and oats contain great carbohydrates.

In addition, the kiwi provides a lot of vitamins and the chia seeds of course protein and fiber. This is without a doubt a perfect combination containing a total of 375 kcal.

2. Eggs, spinach and orange juice

Ingredients

• 1 whole egg
• 1 egg white
• 2 cups spinach (60 g)
• 2 slices of wheat bread
• 1 cup orange juice (200 ml)
• 1 teaspoon vegetable oil (5 g)

Preparation

• With the egg, egg white and spinach you can make a delicious omelette that is rich in protein. Use the vegetable oil to prepare the omelet.
• This, together with the vitamin C in the orange juice and the fiber in the wheat bread, ensures a perfectly balanced breakfast.

3. Wheat bread with avocado and chia

Ingredients

• 1 hard boiled egg
• 1/3 avocado (50 g)
• 1 small cup of skim milk (150 ml)
• 2 slices of wheat bread
• 1 tablespoon chia seeds (15 g)

Preparation

• Toast the bread and top with the avocado and egg. You can also add tomato slices if you like. Then sprinkle the chia seeds on top and accompany your sandwich with a little skimmed milk.

The protagonist in this recipe is the avocado. The significant amounts of vitamins, potassium, heart-healthy fatty acids and fiber contained in avocado make this fruit an absolute favorite for a healthy breakfast.

However, we recommend that you don’t eat too much of it, as avocado is unfortunately also high in calories.

4. Oats, banana and strawberries

Ingredients

• 1 ½ cup skim milk (300 ml)
• ¼ ripe banana
• 1 cup strawberries (140 g)
• 3 tablespoons oat flakes (45 g)
• 1 teaspoon vanilla extract (5 ml)

Preparation

• In this case, you can choose to make an oat smoothie that is deliciously sweet thanks to the banana and strawberries you add.
• Put all ingredients together in blender and process until you have an even mixture.

This smoothie is also very well balanced and contains a total of 331 kcal.

5. Yogurt and fruit

Ingredients

• 1 cup low-fat, sugar-free yogurt (200 g)
• 2 slices of pineapple
• 2 slices of melon
• 1 handful of almonds
• 1 cup carrot or apple juice (200 ml)

The yogurt as well as the melon and pineapple are excellent sources of energy. In addition, all three have diuretic properties and are packed with vitamins.

The same goes for the carrot and apple juice and the fiber in the almonds.

6. Ham, Wheat Bread and Pineapple

Ingredients

• 1 cup skim milk (250 ml)
• 2 slices of ham
• 2 slices of wheat bread
• 1 cup pineapple juice (200 ml)

Of course, we can’t skip something as tasty as ham. Ham also provides the protein we need to start our day full of energy.

You can also eat it with a little marmalade if you like. Together with the pineapple juice, this will provide your body with the right amount of sugars.

We hope these recipes for the most recommended breakfasts give you some inspiration to vary your daily breakfast. And that thanks to these recommended breakfasts you can start your day the right way without neglecting your diet!