Healthy Breakfast Ideas for Diet

Healthy Breakfast Ideas for Diet

OATMEAL

Healthy breakfast diet

What are oats?
It is one of the best whole grains that you can consume. It contains a lot of vitamins, minerals, and antioxidants which is why it has a lot of health benefits to offer.

Most common types of oatmeal:

  • Rolled oats
  • Steel-cut oatmeal
  • Ground oats

A serving (about 234 grams) of cooked oatmeal nutrition facts:

# 166 calories
# 6 grams protein
# 32 grams carbohydrates
# 3.5 grams fat
# 4 grams dietary fiber
# Cholesterol 0 mg

How to prepare:

1. Boil a glass of milk.
2. Take 60 grams of raw oats in a container
3. Pour the milk into the oats.
4. Let it rest for 15-20 minutes.
5. Add any fruits or nuts you prefer according to taste.

Benefits of oatmeal:-

  • Oatmeal helps maintain bodyweight 
Oatmeal is a diet that is both filling and low in calories. Oats is filling as a result of its fiber content. 

Thus, it helps you to achieve your fitness goals or your weight goals.

  • Controls Blood Sugar
The high fiber in oats slows the rate that carbs are mixed into the blood. 

  • Oatmeal is full of vitamins and minerals
Oats contain an even balance of different nutrients, minerals and antioxidants. 

That equivalent serving contains 32 grams of carbs and 6 grams of protein.

  • Oatmeal lowers cholesterol 
Heart diseases have been the leading cause of death worldwide. One main risk factor of it is high blood cholesterol. 

EGGS

Eggs have always been such a leader in all kinds of healthy foods diets. If you can incorporate eggs in your diet plan, it can give you several benefits.

Benefits:-

  • Strong muscles 
Lets come to the main benefit of eggs for us. The protein in eggs helps repair body tissues, including muscle, thus promoting bodybuilding and fitness goals of our life.

  • High nutrition value
Eggs are among the healthiest foods in the world. A whole egg contains all the nutrients required for an individual. A single large boiled egg contains:

Protein 6 g
Total Carbohydrate 0.6 g
Total Fat 5 g
Cholesterol 186.5 mg

  • A healthy immune system
Eggs help to keep the immunity boosted up.

  • Weight loss
As they are rich in protein, they also help during weight loss.

MUESLI

Muesli has been a great trend in our diet these days. 

You can have it for breakfast, lunch, supper or in any event, when you are craving in the middle of two dinners.  

You can also top it off with nuts, choco chips (if on weight gain), fruits etc.

How to prepare:-
Just add muesli and milk in a bowl and you are ready to go.

Benefits:-

  • Great protein source
Muesli a great source of protein which helps in muscle building and our overall fitness goals.

  • Keeps you energetic
Muesli is a rich source of carbs, so it keeps your energy levels high.

  • Storehouse of vitamins
Muesli is rich in vitamins for your body requirement.

  • Boosts immunity
Muesli keeps you strong and healthy. The antioxidants in muesli boost immunity in individuals and protect from infections like cold and cough.

  • Packed with iron
Iron is one of the most vital mineral for our health.


WHOLE WHEAT BREAD SLICES WITH PEANUT BUTTER

Healthy breakfast diet

A fast and super easy to prepare. Whole wheat bread slices along with a good peanut butter spread can prove to be a great option for breakfast in a healthy diet.

How to prepare:-
There is nothing to tell in this.

Benefits (combined):

  • High in protein
Peanut butter, a great source of protein which helps in muscle building and our overall fitness goals.

  • Contains Healthy Fat
The fat in peanut butter is heart-healthy fat, the good fat your body needs as a daily requirement.

  • Energy Booster
Peanut butter contains good amounts of healthy fats and proteins. Thus a powerhouse of calories that will give energy.

  • Promotes Weight Loss
Eating peanut butter helps control hunger without leading to weight gain.

  • Make you feel full
Whole grains may help you control your weight by making you feel full.

  • Regulate blood sugar
One of the main benefits of whole grains compared to refined grains is that they help keep your blood glucose from spiking, which can reduce risk of diabetes. 

PROTEIN SMOOTHIE

Healthy breakfast diet

I have already written an article on protein shake which can be checked here.

Recipe:-
1. Add oats, cinnamon powder, almonds, whey Protein to a mixer and mix for 1-2 minutes until the mixture becomes fine.

2. Add milk, banana, peanut butter, honey and mix again.

That’s it; your healthy Protein shake is ready to be consumed. The thickness can be moderated by adding water into milk in proportions accordingly.

This shake is a high calorie option and can provide a well balance of macros to fit into your diet plan. 

If you are a skinny guy and cannot eat much food to gain weight, always try to opt for shakes as they provide a lot of calories in a single go.

Also, it can be a great post workout option as after a workout our body needs a well balance of healthy carbs and Protein.

SPROUTS SALAD

It can be a healthy option to have sprouts as breakfast. Healthy, yet low calories, makes this a perfect breakfast diet.

Benefits:

  • Helps loose weight
  • Aids digestion
  • Vitamin C

How to prepare:

1. First, Sprout the moong beans.
2. Once the moong sprouts are ready, rinse them in water.
3. You can boil to cook them.
4. Then drain the water.
5. Add 1 finely chopped onion and 1 medium sized finely chopped tomato.
6. Next add 1 finely chopped green chili.
7. Then add ¼ teaspoon red chili powder and ½  teaspoon chaat masala.
8. Stir very well.
9. Lastly, season with salt and pour 1 teaspoon lemon juice. Mix well again.
10. Garnish with coriander leaves.
11. Its ready !

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