Диетический завтрак для похудения: рецепты с фото и советы по приготовлению

Ноя 12,2015 / Опубликовал admin / 4 715 Комментария

Во время похудения правильное составление рациона – это ключевой вопрос. Потому нужно серьезно подходить к выбору блюд для каждого приема пищи. В первую очередь – для завтрака, так как этот прием пищи должен помочь организму компенсировать потерю энергии и полезных веществ за ночь, придать силы и энергию, тонус на целый день.

Завтрак должен быть вкусным, полезным, не последнюю роль играет и объем пищи, потребляемой на завтрак – если этот объем недостаточный, то желание перекусить возникнет уже через час после еды, а те, кто находятся на диете, должны воздерживаться от перекусов.

Объем пищи должен быть таким, чтобы можно было испытать сытость, но общая питательность и калорийность продуктов должна быть невысокой.

Рассмотрим самые лучшие варианты меню для диетического завтрака для похудения.

Рецепты каши для завтрака

Самый популярный вариант завтрака – это каша. Так сложилось неслучайно, ведь злаки обеспечивают наш организм:

  • долгими углеводами (которые являются источником энергии для нашего организма);
  • комплексом витаминов (овес, например, насыщен витаминами А, В и Е);
  • полезными микроэлементами (все знают, что в грече много железа);
  • пищевыми волокнами и клетчаткой (что позволяет выводить шлаки).
Но для того, чтобы каша принесла во время диеты только пользу, ее нужно уметь правильно приготовить. Без масла, с очень умеренным количеством соли и без подсластителей это задание не из легких, но, зная полезные диетические рецепты, справиться можно легко. Рассмотрим несколько из них.

Самая популярная на столе у худеющего и у приверженца правильного питания – овсяная каша. Для диетического стола ее можно приготовить на молоке. А чтобы приготовление на отнимало много сил и энергии, можно использовать для этого мультиварку.

ovsyanka-s-izyumom

Для приготовления овсяной каши на завтрак нам понадобятся (на две порции):

  • цельный овес — 120 грамм (один мультистакан);
  • молоко – 550 мл. (три мультистакана);
  • изюм – 30 грамм;
  • соль – по вкусу;
  • мед – две ч. ложки.
Крупу перед приготовлением следует промыть, потом уложить в чашу мультиварки. Следом можно положить изюм (по вкусу можно взять курагу или чернослив, предварительно промытые и измельченные), посолить по вкусу – лучше умеренно. Потом заливаем крупу молоком и ставим готовиться в режиме «молочная каша».

Так как мы не использовали сахар, перед подачей в каждую порцию можно положить по ложке меда. Впрочем, изюм тоже добавит сладкую ноту в блюдо, и если вы не сладкоежка, то и от меда можно отказаться.

Не менее простой, но не менее вкусный и полезный рецепт для диетического завтрака – это геркулесовая каша. Среди каш, используемых во время похудения, геркулесовая достойно занимает первое место, за ней следуют – греча, пшено, ячневая и овсяная каши.

геркулес

Многими домохозяйками геркулес незаслуженно забыт, а ведь это исключительно полезный продукт: геркулес варится быстрее, чем цельный овес; усваивается легче; содержит много пищевых волокон, буквально как ерш, они вычищают кишечник от шлаков. А еще геркулес имеет в своем составе кремний, магний, фосфор, калий, ванадий и железо.

Геркулесовая каша – идеальный вариант для завтрака на скорую руку, так как ее приготовление займет не больше 15 минут.

Для приготовления двух порций каши нужно взять:

  • геркулес – 1 стакан;
  • воду – 3 стакана;
  • соль – по вкусу.

При этом каша может стать как самостоятельным блюдом, так и гарниром к мясу. Можно подавать ее с салатами, но особенно вкусно и полезно делать геркулес с кусочками фруктов.

В готовую кашу можно добавить нарезанные кубиками яблоки, инжир, персики, абрикосы, бананы и другие фрукты по вкусу. Дополнить кашу можно и орехами, только не увлекаясь, так как орехи — это очень питательный продукт и для худеющих не самый полезный.

Для того, чтобы каша получилась вкусной, ее советуют готовить следующим образом:

  • несколько раз промыть геркулес холодной водой;
  • варить кашу лучше в толстостенной посуде на медленном огне под закрытой крышкой.

Обычно варка занимает 5-10 минут. После этого огонь можно отключить, а каше дать немного настояться.

Фрукты добавляют в кашу перед подачей.

Диетические салаты

Салаты – оптимальный вариант для завтрака во время диеты, в частности, если худеющий практикует овощную диету или нуждается в дополнительном источнике углеводов и клетчатки, отказавшись от питательных круп.

Для легкого и свежего утреннего рациона можно приготовить, например, низкокалорийный салат со свежим огурцом и отварным куриным филе. Этот салат подойдет как для тех, кто практикует белковую диету, так и для тех, кто хочет максимально снизить калорийность своего питания.

Для салата нужно взять:

  • отварное куриное филе – 300 грамм;
  • яблоко – 200 грамм;
  • огурец – 150 грамм;
  • лимонный сок – 2 ст. ложки;
  • оливковое масло – 2 ст. ложки;
  • зелень — по вкусу.

кура_огурец

Приготовление элементарно просто – куриное филе нужно охладить и нарезать. Овощи – измельчить кубиками.

Многие предпочитают снимать кожуру с яблока и огурца, тогда салат получается нежнее. Но не забывайте, что основные витамины и питательные вещества содержатся как раз под самой кожурой, в слое, который при чистке часто просто срезается.

Салат заправляем смесью оливкового масла и лимонного сока. При желании можно поперчить. Если хочется сделать салат более соленым, можно добавить столовую ложку соевого соуса.

При подаче салат украшается мелко нарубленной зеленью – можно использовать укроп, петрушку, зеленый лук.

Любители свежих овощей на завтрак наверняка смогут по достоинству оценить и салат из пекинской капусты. По большому счету пекинская капуста – это не совсем капуста, скорее салат, но на вкус она нежнее и мягче, чем ее белокачанный собрат, более привычный на нашем столе. Для приготовления салата в средиземноморском стиле нам понадобятся:

  • пекинская капуста – 300 грамм;
  • зеленые оливки без косточки – 10 шт.;
  • сыр фета или брынза – 300 грамм;
  • оливковое масло – 2 ст. ложки;
  • лимонный сок – 2 ст. ложки;
  • соль, черный перец – по вкусу.

пекинская

Обратите внимание, что если сыр соленый, то дополнительно досаливать салат не нужно – избыток соли нам ни к чему.

Приготовление этого средиземноморского завтрака очень просто: листы капусты мелко шинкуем, оливки можно нарезать красивыми кольцами, заправляем капусту смесью из приправ, лимонного сока и масла. Сыр нарезаем небольшими кубиками и выкладываем сверху. Перед подачей салат можно украсить зеленью.

Смузи и коктейли – отличное решение для завтрака

Многие любят начинать свое утро с коктейля. Обычно им отдают предпочтение те, кто встает очень рано и сразу после пробуждения аппетита не имеет. Потому можно утром выпить смузи, а через пару часов перейти к более основательному позднему завтраку.

Традиционный смузи – это смесь кефира и банана, взбитая в блендере. Но можно продолжить эксперименты с этим блюдом, делая его вкус богаче, добавляя туда другие фрукты и ягоды.

Зимой – можно использовать замороженные ягоды. Например, в смузи хорошо сочетаются хурма, клубника, киви, клюква. Вполне допустимо добавить в смесь и апельсиновый сок.

Есть и другие коктейли, которые помогают в борьбе с лишним весом во время похудения. Например, овощной коктейль, который называется «Оранж».

В него входит:

  • желтый болгарский перец – 150 грамм;
  • морковь – 150 грамм;
  • хурма – 200 грамм;
  • нежирный кефир – 100 грамм.
Все ингредиенты нужно измельчить и смешать в блендере. Получившийся коктейль имеет приятный и аппетитный оранжевый цвет.

Кстати, если для хурмы – не сезон, ее легко можно заменить тыквой. Получится не менее вкусно.

тыква

Густой и сытный коктейль можно делать на основе таких овощей, как брокколи и огурец. Это уже «Зеленый коктейль». Для его приготовления возьмите:

  • огурец свежий – 100 грамм;
  • молодой горох (или консервированный – по сезону) – 100 грамм;
  • брокколи – 100 грамм;
  • корень имбиря – 10 грамм;
  • кефир – 200 мл.
Все продукты взбиваются в миксере или блендере. Можно сделать коктейль холодным, дополнительно добавив туда ледяную крошку. Можно украсить листиком мяты перед подачей.

огурец

Во всех коктейлях, в основе которых лежит кефир, его можно заменять на нежирный домашний йогурт без наполнителя. Или даже на минеральную воду – тогда напиток получается не такой густой, но автоматически понижается и его калорийность.

Приятного аппетита и пусть похудение проходит легко, вкусно и здорово!
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