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Healthy breakfast meals on the go

 Are you the type of person who is not hungry first thing in the morning?  Or are you pressed for time?  Or are you trying to lose weight? follow tis article for a Healthy breakfast meals on the go.


Whatever your situation is from the above, in this article we have brought you healthy and delicious recipes with precisely calculated calories, to lose weight and become a person who loves breakfast.


 It includes energy-boosting meals such as the "yummy apple pie", which is: a soft spicy cereal made from oats, and others rich in protein such as scrambled eggs.


 Which we will add to your breakfast made with a mixture of cereals, dried fruits and nuts that are rich in nutrients and completely sugar-free, in this article we will provide you with a set of healthy and nutritious meals.


 Scientific research indicates that people who eat breakfast are thinner than others, because they tend to eat less food during the day, especially high-calorie snacks.


 And if you have little time for breakfast in the morning, you should think of ways to gain time in one way: either by getting up 10 minutes earlier or by doing other chores faster that may take a long time.


Healthy breakfast meals on the go

Scrambled eggs with toast


Preparation time: 4 minutes

 Cooking time: 5 minutes

 Enough: for one person

 

 Calories:

 Scrambled eggs: 247 kcal

 2 slices of whole wheat toast: 190 kcal

 

 the ingredients:

  •  2 eggs
  •  5 tablespoons of skimmed milk
  •  2 slices of whole-wheat toast
  •  pinch of black pepper

 

 How to prepare

 The secret to cooking scrambled eggs is to flatten them gently in the pan until soft, so they don't become dry.


Gently mix eggs and milk in a bowl.


Combine the low-fat sprinkles in a side bowl and add the egg and milk mixture to it.


Cook all ingredients over medium-high heat, stirring slowly and gently, until cooked through.


Serve the eggs on a slice of toast, and sprinkle with a little pepper.

 

 Tips

 Mix the eggs with a bunch of spinach until it turns green

 (30 kcal/125 kJ).


Delicious apple pie


 Preparation time 10 minutes

 Cooking time: 6 minutes

 Enough: For 1 adult

 Calories per serving: 345 kcal

 

 the ingredients

  •  Medium sweet apple
  •  Half a cup of soft cereal made from oats
  •  cups apple juice without added sugar
  •  A cup of skimmed milk
  •  a pinch of cinnamon

 

 How to prepare

 Cut the apple into medium-sized pieces.


 Season soft oats with the classic flavors of homemade apple pie.


 Then put all the ingredients in a frying pan, heat, stirring, until boiling.


 Reduce the heat and simmer the mixture for 5 minutes, stirring occasionally.


 Put the mixture in a serving bowl and add a pinch of cinnamon.

 


white beans

 

Preparation time: 15 minutes

 Enough: for two people

 

 the ingredients:

  •  A can of beans, drain and keep the water.
  •  Two eggs.
  •  A medium-sized tomato.
  •  A small onion.
  •  A tablespoon of chopped fresh parsley.
  •  A clove of garlic, crushed.
  •  Small hot green pepper, chopped.
  •  A tablespoon of hot sauce.
  •  2 tablespoons of lemon juice.
  •  ½ teaspoon ground cumin.
  •  Quarter of a teaspoon of ground coriander.
  •  Pinch of black pepper.
  •  Salt, to taste.

 Ingredients for decorating:

  •  Small bunch of chopped parsley.
  •  olive oil.
  •  Chopped tomatoes.

 How to prepare

 Cut onions and tomatoes into small cubes


 Mash the beans a little with a fork and set aside.


 Put a little olive oil in a frying pan to heat up.


 Add onions and saute until slightly wilted.


 Add garlic and stir, then add the mashed beans and leave it on medium heat for three minutes.


 Add all the spices, and don't forget the chili and hot sauce.


 Turn off the heat, then add the tomatoes, parsley and lemon juice with stirring.


 Bring a suitable tagine for two or one person.


 Put the beans in the casserole, make a hole in the middle, and add the eggs, taking care to gently lower them so that they are in the shape of the eye.


 Put the casserole in the hot oven at 200 ° C for 10 minutes only, until the eggs are cooked.


Garnish the bean casserole with eggs using chopped parsley and tomatoes with a drizzle of olive oil.


 Serve it hot with hot bread.


beans in the Yemeni way


 Preparation time: 20 minutes

 Serves: 3 people

 

 the ingredients:

  •  A can of fava beans.
  •  Four pieces of chopped tomatoes.
  •  A small tomato cut into cubes.
  •  2 tablespoons of oil.
  •  One onion, chopped.
  •  3 grains of green pepper.
  •  A clove of garlic, cut into slices.
  •  A bunch of fresh coriander.
  •  A quarter cup of water.
  •  Half a teaspoon of cumin, salt and black pepper - to taste.
  •  Small green onion cut into slices.
  •  Half a teaspoon of dried and ground coriander.
  •  A small piece of cheese.
  •  A tablespoon of tomato paste.

 

 How to prepare

 Mash half the can of beans and set aside.


 Cut the green pepper into slices.


 Put the oil in a frying pan over a medium heat to heat up, then add the onions and saute until golden.


 Then add green pepper and garlic and leave it on the fire for 3 minutes.


 Add tomato paste, chopped tomatoes and the amount of water, then cover the pot and leave it on low heat for 10 minutes.


 Add the coriander and the whole amount of fava beans and let it cook for 10 minutes.


 Then add the cumin, salt and black pepper and stir the ingredients together.


 Place the fava beans in a serving dish and garnish with fresh sliced ​​tomatoes, coriander, green onions and cheese.

 

 Other recipes rich in protein

 Cold meats and a plate of cheese next to it, and this is an option for those who want fewer calories.

 Such as:

  •  Turkey meat
  •  Light cheese containing (30%) fat or cheese of medium hardness.
  •  Fresh grapes and nuts.

 Low-fat yogurt mixed with fresh fruits

 Such as:

  •  the strawberry
  •  nuts

 This meal contains about 10g of protein per 100g.

 

 smoked salmon

 Low-fat cream cheese cakes, and here the cakes are divided in half and then toasted.


 Then spread low-fat cream cheese on one side of the cake so that the salmon is placed on top.


 Add a squeeze of lemon and a pinch of black pepper to the salmon.

 

green juice

 Smoothies are a great prelude to breakfast for those who don't have an appetite in the early morning for breakfast.

 It's also an easy-to-carry and quick-to-make option if you're in a hurry.

 

To know more healthy breakfast meals click here.

To know more quick and easy breakfast ideas from here.

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