7 healthy breakfasts

The beginning is the middle of the whole. If you start the day well, it is more likely to continue well. Starting the day with one of these 7 healthy breakfasts will not change your life, but it starts with something.

Microwave oatmeal porridge with apple

• Skimmed milk – 200g (¾ glass)
• Oat flakes – 40g (4 tablespoons)
• Cinnamon powder – 1g (½ dessert spoon)
• Apple – 100g (1 small apple)

1. Put the oat flakes in a saucepan and cover with the milk until the flakes dance a little.
2. Heat up little by little until you get the desired texture.
3. Meanwhile, wash and slice the apple.
4. Put it in a bowl with a little water. Cover the bowl with plastic wrap and poke holes in it with the help of a knife.
5. Put the bowl in the microwave for about 5 minutes.
6. Serve the porridge in a bowl and when the apple is there, put it on top.
7. Sprinkle some cinnamon on top and enjoy!

TIP: This healthy breakfast can also be done in the microwave. Go testing and reviewing every 30 seconds until you have the texture you want

Kcal : 275kcal (with these amounts)
Proteins: 17% of kcal
Hydrates: 73% of kcal
Fats: 10% of kcal

It is a very satisfying dish, so consuming it for breakfast can help control later intakes of the day.

Whole wheat toast with hummus, ham and tomato

• Whole wheat bread – 40g (1 toasted loaf of bread)
• Serrano ham – 20 g (1 slice)
• Red tomato – 50g (½ medium tomato)
• Packaged hummus – 20g (2 tablespoons)

1. Wash and cut the tomato into slices
2. Cut and toast the bread (toaster or skillet)
3. Spread the hummus on the bread
4. Top with the tomato and the Serrano ham

Kcal : 182kcal (with these amounts)
Proteins: 24% of kcal
Hydrates: 46% of kcal
Fats: 30% of kcal

Hummus is a good option to increase your iron intake between meals. In addition, the vitamin C of the tomato will facilitate its absorption. These 7 healthy breakfasts will give you the energy and nutrients you need to start the day with energy.

Chia pudding with kefir, mango and grated coconut

• Chia seeds – 15g (3 dessert spoons)
• Mango – 100g (½ mango)
• Kefir – 125g (1 kefir)
• Grated coconut – 10g (1 tablespoon)

1. Mix the kefir and chia seeds in a container with a lid.
2. Let it rest for 15 minutes at room temperature. Stir and put it in the fridge for 45 minutes if you want it to be cool.
3. To assemble the glasses, put a chopped mango base on the bottom (or crushed), the chia pudding, a little more chopped mango.
4. Finally, add the grated coconut on top and that’s it

TIP 1: You can let the kefir and chia seeds rest in the fridge the night before, so it will be ready to drink whenever you want

TIP 2: You can shred the mango instead of chopping it

Kcal : 281kcal (with these amounts)
Proteins: 10% of kcal
Hydrates: 48% of kcal
Fats: 42% of kcal

Chia seeds are an excellent source of healthy omega-3 fats, plant proteins, and fiber.

Soy yogurt with apple, rolled oats, almonds and agave syrup

• Apple – 100g (1 small apple)
• Natural almonds – 15g (½ handful)
• Oat flakes – 30g (3 tablespoons)
• Soy yogurt – 125g (1 yogurt)
• Agave syrup – 5g (1 dessert spoon)

1. Cut the apple into small cubes.
2. Slice the almonds.
3. In a bowl or glass add the soy yogurt.
4. Top with the chopped apple, the sliced ​​almonds and the rolled oats.
5. Stir everything and top with the agave syrup. Ready! 🙂

Kcal : 320kcal (with these amounts)
Proteins: 15% of kcal
Hydrates: 51% of kcal
Fats: 34% of kcal

Almonds, being a dried fruit, contain very little water, so their nutrients are highly concentrated.

Rye toast with smoked salmon, spread cheese and avocado

• Rye bread – 60g (2 toasts)
• Smoked salmon – 50g (½ tray)
• Cheese spread – 25g (2 tablespoons)
• Dried dill – 1g (1 pinch)
• Avocado – 60 g (½ avocado)

1. Toast the bread in a toaster, skillet or griddle (on low power).
2. Spread the cheese on the toast.
3. Place the sliced ​​avocado.
4. Place the salmon on the avocado slices.
5. Sprinkle a little dill on top.

Kcal : 392kcal (with these amounts)
Proteins: 17% of kcal
Hydrates: 37% of kcal
Fats: 46% of kcal

Salmon is rich in protein and polyunsaturated fats. These nutrients help improve sleep cycles.

Whole cheese spread, pear and honey toast

• Whole wheat bread – 60g (2 toasts)
• Cheese spread – 30g (3 tablespoons)
• Pear – 60g (½ pear)
• Honey – 10g (1 tablespoon)

1. Cut the pear into thin slices and optionally, pass it through the griddle so that it caramelizes a little.
2. Toast the bread in the toaster, pan or griddle.
3. Spread cheese on toast.
4. Top with the pear slices and honey.

Kcal : 311kcal (with these amounts)
Proteins: 13% of kcal
Hydrates: 55% of kcal
Fats: 32% of kcal

33% of the pear fiber is found in the skin. Of the 7 healthy breakfasts, perhaps this is the one that surprises you the most.

Oat pancakes with banana, almonds and honey

• Egg white – 100g (½ glass)
• Butter – 5g (1 dessert spoon)
• Oat flour – 40g (4 tablespoons)
• Banana – 70g (1 small banana)
• Cinnamon powder – 5g (1 dessert spoon)
• Natural almonds – 15g (½ handful)
• Honey – 10g (1 tablespoon)

1. Mix the beaten egg whites, oatmeal and a little cinnamon in a bowl.
2. Beat everything well until smooth.
3. Put a pan to heat with a little butter.
4. Add about 3 tablespoons of the mixture to the pan in a circle and turn them with a spatula.
5. Repeat the process until you have made all the pancakes.
6. Peel and slice the banana.
7. Plate the pancakes accompanied by the chopped banana, the crushed almonds.
8. Add a teaspoon of honey on top.
9. You can also add a little cinnamon or defatted cocoa.

Kcal : 464kcal (with these amounts)
Proteins: 16% of kcal
Hydrates: 53% of kcal
Fats: 31% of kcal

There is no need to be afraid of sweets, if you understand how sugar works in your body, what types of sugars interest you, at what time, with what to combine them to reduce the glycemic load, etc. This, in addition to being healthy, provides you with both complex and simple carbohydrates, essential to endure a good training session.