15 Najlepších Nízkokalorických A ľahkých Raňajkových Receptov, Ktoré Si Môžete Pripraviť Za 15 Minút

2024 Autor: Cecilia Ryder | [email protected]. Naposledy zmenené: 2023-12-17 14:22

Kto má čas pripraviť si raňajky s nízkym obsahom kalórií pred kanceláriou alebo školou, však? A jediné rýchle raňajky, ktoré sa zdajú byť dostupné, sú veci ako cereálie, bagely a párky v rožku, ktoré sú nezdravé a majú vysoký obsah kalórií. Ak chcete schudnúť alebo byť zdraví, je každé ráno zdravé raňajky najlepším spôsobom, ako ísť. Neotvorí to len vaše oči - ale tiež prebudí váš mozog a svaly. Celý deň sa budete cítiť energický a budete sa môcť lepšie rozhodovať. Nie je to to, čo všetci chceme? Pozdravte teda 15 najlepších nízkokalorických raňajkových receptov, ktoré môžete opraviť za pouhých 15 minút. Potiahnite hore!

1. Špenátový proteínový smoothie

Čas prípravy: 5 minút; Celkový čas varenia: 10 minút; Podáva: 2; Kalórie: 192

Zloženie

• 1 šálka baby špenátu
• 1 stredne veľké avokádo
• 1 šálka mrazeného ananásu
• ½ šálky mandľového mlieka

Ako sa pripraviť

1. Avokádo nakrájajte na plátky a naberajte dužinu.
2. Vhoďte avokádo a všetky ostatné ingrediencie do procesora.
3. Dobre premiešajte.
4. Nalejte ju do dvoch pohárov.
5. Vypite to!

2. Vajcia a toast

Čas prípravy: 5 minút; Celkový čas varenia: 10 minút; Podáva: 1; Kalórie: 178

Zloženie

• 2 vajcia
• 1 plátok pšeničného chleba
• 1 lyžička nasekanej pažítky
• 1 polievková lyžica mlieka
• 1 lyžica kyslej smotany
• Podľa chuti osolíme
• Štipka čierneho korenia
• 1 lyžička olivového oleja

Ako sa pripraviť

1. Na panvici rozohrejeme olivový olej.
2. Dve vajcia rozlúsknite a rýchlo začnite spolu miešať bielok a žĺtok.
3. Pridajte soľ, korenie, pažítku, mlieko a jogurt. Opäť premiešajte.
4. Naplňte vajcia, kým sú mäkké a mazľavé.
5. Na opekanie krajca pšeničného chleba použite gril alebo hriankovač.
6. Halve the toast diagonally and have it with the delicious and creamy scrambled eggs.

3. Berry Delicious Breakfast Smoothie

Prep Time: 5 mins; Total Cooking Time: 8 mins; Serves: 1; Calories: 210

Ingredients

• ½ cup raspberries
• ¼ cup blueberries
• 1 banana
• 1 scoop vanilla protein powder

How To Prepare

1. Toss all the ingredients into a blender.
2. Blitz it into a smoothie.
3. Pour it into a mason jar and sip on it.

4. Fried Egg And Leftover Salad Open Sandwich

Prep Time: 5 mins; Total Cooking Time: 10 mins; Serves: 1; Calories: 189

Ingredients

• 1 egg
• 1 slice of wheat bread
• Leftover salad
• A pinch of salt
• A pinch of pepper
• 1 teaspoon olive oil

How To Prepare

1. Toast the slice of bread in a toaster.
2. Heat the olive oil in a pan and crack the egg open.
3. Sprinkle a little salt on the egg.
4. While the egg’s cooking, place a handful of the leftover salad on the toast.
5. Season it with salt and pepper if required.
6. Now, place the egg on top.
7. And your breakfast is ready!

5. Vegan Smoothie Bowl

Instagram

Prep Time: 10 mins; Total Cooking Time: 15 mins; Serves: 1; Calories: 197

Ingredients

• 1 frozen banana
• ½ cup cherries
• ¼ cup blueberries
• ¼ cup strawberries
• 1 teaspoon maca powder
• A few pepitas
• 1 tablespoon coconut shavings (optional)
• 1 cup almond milk

How To Prepare

1. Toss the frozen banana, cherries, blueberries, strawberries, maca powder, and almond milk into a processor.
2. Blend into a smooth paste.
3. Pour it into a bowl.
4. Toss in some more berries, coconut shavings, and pepitas, and your yummy breakfast is ready.

6. Vegan Sprout Salad

Prep Time: 10 mins; Total Cooking Time: 15 mins; Serves: 1; Calories: 89

Ingredients

• ½ cup sprouts
• ¼ cup chopped tomato
• ¼ cup chopped yellow bell pepper
• ½ teaspoon salt
• ½ lime
• A few leaves of cilantro

How To Prepare

1. Toss all the ingredients in a bowl.
2. Your breakfast is ready!

7. Egg And Mushroom Omelet

Prep Time: 10 mins; Total Cooking Time: 15 mins; Serves: 1; Calories: 201

Ingredients

• 5 button mushrooms
• 2 eggs
• A handful of cilantro
• 1 teaspoon seeded and chopped red chili
• Salt to taste
• 1 tablespoon olive oil

How To Prepare

1. Clean and slice the mushrooms. Toss them in a large bowl.
2. Crack two eggs open into the bowl.
3. Add chopped red chili, salt, and cilantro. Whisk well.
4. Heat the olive oil in a pan and pour in the egg mix.
5. Cook until the egg is cooked halfway through.
6. Carefully flip it over and cook for a minute more.
7. Place it on a plate and enjoy this “eggcellent” breakfast!

8. Vegan Instant Oats In A Jar

Instagram

Prep Time: 5 mins; Total Cooking Time: 15 mins; Serves: 2; Calories: 364

Ingredients

• 1 cup instant oats
• 1 ½ cups almond milk
• ½ cup raspberries
• A few blueberries
• A pinch of salt

How To Prepare

1. Prepare the oats by heating the almond milk and adding the instant oats to it.
2. Add a pinch of salt and let it simmer for 3-4 minutes.
3. In the meanwhile, toss the raspberries into a blender and make a puree.
4. Take the oats off the flame and transfer equal amounts of it to two jars.
5. Stir in the raspberry puree.
6. Top with a few more raspberries and blueberries.
7. You can enjoy it by the window or carry it to have it on the way to work or school.

9. Apple Curd Low-Cal Pancakes

Prep Time: 10 mins; Total Cooking Time: 15 mins; Serves: 2; Calories: 475

Ingredients

• 1 apple, washed, peeled, cored, and chopped
• ½ cup wheat flour
• 1 egg
• ¼ cup milk
• 1 teaspoon baking powder
• ½ cup yogurt
• ½ teaspoon cinnamon
• 3 tablespoons olive oil
• 2 tablespoons brown sugar
• A pinch of salt
• 2 tablespoons maple syrup

How To Prepare

1. Mix the wheat flour, baking powder, a pinch of salt, cinnamon, and brown sugar in a bowl.
2. Toss the chopped apple pieces, olive oil, yogurt, egg, and milk in a food processor and blend well.
3. Add the dry ingredients to the processor and prepare the batter.
4. Heat a nonstick skillet.
5. Scoop a ladle of batter on the skillet and let it cook until you see bubbles on the edges.
6. Flip it over and cook for 2-3 minutes.
7. Serve hot with maple syrup.

10. Leftover Beetroot Noodle Salad

Prep Time: 5 mins; Total Cooking Time: 10 mins; Serves: 1; Calories: 261

Ingredients

• ½ – 1 cup leftover beetroot noodles
• ½ cup thinly sliced arugula
• A few walnuts
• 2 tablespoons olive oil
• Salt to taste
• A pinch of pepper

How To Prepare

1. Heat the beetroot noodles in the oven for about 30 seconds.
2. Toss them with sliced arugula, olive oil, salt, and pepper.
3. Add some walnuts, and you have made a great breakfast out of last night’s dinner!

11. Grapefruit Yogurt Granola Bowl

Prep Time: 5 mins; Total Cooking Time: 5 mins; Serves: 2; Calories: 174

Ingredients

• 1 grapefruit, halved
• 100 g plain yogurt
• ½ cup granola (homemade, if possible)

How To Prepare

1. Peel the grapefruit and slice it up.
2. Divide the yogurt between the two bowls equally.
3. Toss in the granola and sliced grapefruit.
4. Enjoy your breakfast!

12. Mashed Avocado On Toast

Prep Time: 5 mins; Total Cooking Time: 10 mins; Serves: 1; Calories: 220

Ingredients

• 1 medium-sized avocado
• 2 slices of wheat bread
• A few cilantro leaves
• ½ teaspoon black sesame seeds
• 1 tablespoon lime juice
• Salt to taste
• A pinch of black pepper

How To Prepare

1. Halve the avocado and scoop the flesh out into a bowl.
2. Add lime juice, salt, and pepper. Mix well.
3. Spread the mashed avocado on the bread slices.
4. Sprinkle a few black sesame seeds.
5. Add a few leaves of cilantro and have a crunchy and buttery bite of your filling breakfast.

13. Leftover Mushroom And Sour Cream Sandwich

Prep Time: 5 mins; Total Cooking Time: 10 mins; Serves: 1; Calories: 129

Ingredients

• Leftover mushrooms
• 1 slice of wheat bread
• 2 tablespoons sour cream
• A pinch of dried oregano
• A pinch of salt

How To Prepare

• Toast the bread on a skillet or in a toaster.
• Spread the sour cream on the bread evenly.
• Toss in the mushrooms.
• Sprinkle some salt and dried oregano, and your breakfast is fixed!

14. Muesli With Yogurt And Honey

Prep Time: 5 mins; Total Cooking Time: 10 mins; Serves: 1; Calories: 264

Ingredients

• ½ cup muesli
• ½ cup plain yogurt
• 2 tablespoons organic honey

How To Prepare

1. Add the yogurt to the bowl of muesli.
2. Top it with golden organic honey.
3. Combine well and enjoy!

15. Blanched Asparagus And Boiled Egg

Prep Time: 4 mins; Total Cooking Time: 15 mins; Serves: 1; Calories: 158

Ingredients

• 5-6 asparagus heads
• 1 egg
• Salt to taste
• A pinch of black pepper
• A bowl of chilled water
• 6 cups of water

How To Prepare

1. Bring three cups of water to a boil.
2. Add a little salt and throw in the asparagus.
3. After 2 minutes, take the asparagus out of the boiling water and toss them in the bowl with chilled water.
4. While the asparagus is getting blanched, boil an egg. Boil for 7 minutes if you want a soft boiled egg.
5. Remove the shell of the egg carefully and place it on a plate.
6. Toss in the asparagus, and sprinkle some salt and pepper. Your breakfast is ready!

Máte to - 15 rýchlych nápadov na raňajky s nízkym obsahom kalórií. Budete milovať to, čo ráno zjete a ako sa cítite po celý deň. Nezabudnite si cez víkend kúpiť zeleninu a zdravé jedlá. Ak je to možné, večer si vopred pripravte raňajky, aby ste sa nemuseli uchyľovať k nezdravým možnostiam. Choďte do toho a viesť zdravý a zdravý život, ktorý si zaslúžite. Na zdravie!

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