CONTENTS

• Diet breakfast – a good start to the day
• An idea for a diet breakfast
• How to prepare a quick diet breakfast

Diet breakfast – a good start to the day

Breakfast is considered the most important meal of the day – and for several good reasons. It's a meal that, after a good night's sleep, normalizes blood sugar levels and provides us with energy for the next few hours. However, it's not just whether we eat breakfast that's important, but also what foods we choose.

A balanced, nutritious breakfast not only helps satisfy hunger but also prevents you from overindulging or reaching for unhealthy snacks. When planning your first meal of the day, remember to include the following portions:

• Proteins – we choose eggs, fish, high-quality meat, dairy products, oatmeal and unsweetened muesli.
• Fats – provided by yogurt, buttermilk, or kefir. It's also worth reaching for clarified butter, olive oil, and unrefined fats, as well as unsweetened peanut butter.
• Carbohydrates – found mainly in fresh fruit, juices and vegetables, but also in products such as honey.

Experts have been emphasizing the importance of eating breakfast for years—not only because of a drop in energy or hunger, but also because of the risk of hormonal imbalance in the body. Even if we only eat a few meals during the day, it's worth planning the first one so we can eat about an hour after waking up.

An idea for a diet breakfast

The best option for breakfast is to eat a slightly larger meal that's high in calories (but not heavy!) enough to provide us with enough energy to act for at least the next few hours. Our idea for a diet breakfast, for example, is:

• Sandwiches : preferably based on dark wholemeal bread or rice cakes , it's rich in fiber. Combined with a protein-rich paste, a few slices of roasted turkey breast, and a portion of vegetables, it also makes a snack that's easy to pack for work.
• Eggs : Fried, boiled, or scrambled eggs are quick and easy to prepare. They're rich in B vitamins, as well as vitamins A, D, E, and K. A serving of eggs can be varied with fresh vegetables and the addition of valuable fat. We recommend drizzling cold-pressed linseed oil, pumpkin oil, avocado seed oil, or olive oil over a cooled breakfast.
• Oatmeal : A true queen of the breakfast menu, it's made from oats, millet, buckwheat, and rice flakes and can be complemented with various ingredients, from fresh or dried fruit to bran and nuts and even high-quality jam. It's filling and rich in protein, carbohydrates, and fats.
• Pancakes : Pancakes or waffles made with good-quality flour or cereal. You can add mashed bananas, flaxseed, or pickled chickpeas to the sweet mixture. They can be prepared sweet or savory—whichever you prefer.

Even by choosing the simplest, least processed products , you can prepare a meal that gives us strength to act and leaves us feeling full for a long time.

How to prepare a quick diet breakfast

Do you skip breakfast because you don't have time to prepare it in the morning? Rushing isn't advisable, but it can't always be avoided when preparing for work or school. However, a quick, diet-friendly breakfast can be prepared the night before.

It can be a simple salad or spread based on eggs, mackerel, or homemade hummus, which will keep for several days in the refrigerator. You can also prepare oatmeal the day before by adding milk, vegetable milk, or water to a portion of cereal. By preparing a meal the day before, we avoid sudden hunger pangs and thus avoid reaching for sweet snacks high in sugar and hydrogenated fats.