Waking up at seven in the morning and cheerfully going to work is not an easy task for many. Even if by force of will you force yourself to leave a warm and comfortable bed, you are unlikely to want to cook a full breakfast. And this is normal – the body has just woken up and does not require food. However, breakfast is an important meal that provides an energy boost for the whole day. But how to wake up the body, accelerate metabolism and tone muscles?


Breakfast is an integral part of good nutrition . The fact is that the metabolism of a person who regularly eats breakfast works faster. In the morning you wake up after a long break in food. Skipping your first meal robs you of the necessary substances. Therefore, in order to save energy, the body slows down the metabolism.

Eating early is a guarantee that you will not overeat during the day. A person who regularly eats breakfast is resistant to stress and does not feel very tired by the end of the day. After breakfast, working capacity increases, the tone rises and the brain works better.

If you quickly get tired and feel sleepy during work, most likely the reason lies in the fact that you forgot to have breakfast. However, this does not mean that it is enough to eat a sausage sandwich and drink a cup of coffee. Eating unhealthy and fatty foods in the morning will not do any good. You need to eat exclusively healthy food. The main thing in breakfast is balance.

To feel good, you need to consume a certain amount of calories daily. Breakfast takes about 25% of the total calorie intake of the daily diet.

The right breakfast is the key to your health. Doctors say early eating prevents heart attack, stroke, and diabetes, as well as blood clots.


To eat breakfast, you must follow a few simple rules.

Eat at the right time.

Nutritionists recommend having breakfast no earlier than half an hour, and no later than 2 hours after waking up. Note that immediately after sleep, you should not eat food – the body has not yet managed to wake up. So he just can’t digest food.

Do not neglect carbohydrates

Breakfast is the perfect time to consume carbohydrates without sacrificing your waist. The main thing is to choose slow carbohydrates, which are absorbed in the stomach for a long time. It is best to eat oatmeal or buckwheat. You can not refuse to bake, just give preference to whole grain bread.

Do not eat in a hurry

The slower you eat, the more saturated your body. So you definitely will not overeat. Thanks to this breakfast, you will not want to make an extra snack until the next meal.

In addition, a leisurely breakfast helps the body wake up. While you drink coffee with toast in the morning, the brain starts to work faster and the concentration of attention increases. Therefore, allocate 20-30 minutes of your time for the first meal.

Drink a glass of water before breakfast

A glass of water on an empty stomach is a great way to awaken the digestive system and prepare the body for breakfast. It is better to refuse sugary drinks, so as not to provoke an increase in blood sugar.

Don’t skip breakfast

Even if you overslept, in no case do not leave the house with an empty stomach. You do not need much time to drink a cup of green tea and eat a serving of low-fat cottage cheese. Such a light breakfast is enough to tone the body.

Keep Calories

Aloricity of breakfast should be 25% of the daily calorie intake. If you consume 2000 calories per day, then limit yourself to 400 in the morning.


Porridge is ideal for breakfast. Cereals contain carbohydrates and B vitamins necessary for the body, which are responsible for the functioning of the nervous system. Croup is an excellent source of fiber, which removes toxins from the body. Prefer buckwheat and oatmeal.

But the ready-made granola contains a huge amount of sugar. Our tip: make homemade granola. You just need to mix oatmeal, nuts and fresh fruit. This breakfast will surely satisfy your hunger and energize you for the whole day.

For breakfast, you can also eat something from dairy products – cheese, yogurt or cottage cheese. Just be sure to drink green tea. It contains caffeine and
catechin – substances that give energy and accelerate metabolism.

If you are a sweet tooth, we offer you a tasty and healthy option for breakfast – fruit. You can make a fruit salad and season it with natural yogurt.

There are no strict prohibitions on food during breakfast. However, it is better not to include citrus and sour-milk products that have not undergone heat treatment in your menu. It’s not about calories. It’s just that you shouldn’t eat all these products on an empty stomach because of high acidity.


Many have no desire to get up early to make a wholesome breakfast. We offer several recipes that can be prepared in the evening to eat in the morning.

Fruit smoothie

Take any fruit and beat them with milk or yogurt. Classic options are banana nut and strawberry.

Toast with salmon and poached egg


  • 2 fresh eggs
  • 4 slices of smoked salmon
  • 2 slices of whole grain bread
  • 2 tbsp. l soft curd cheese
  • Salt and pepper – to taste

Cook poached eggs. To do this, gently break the egg into a plastic wrap and twist the edges. It should be a bag. Boil water in a saucepan and gently lower the egg bags into the water. Cook for 4 minutes.

Spread the bread with curd cheese and lay the slices of salmon. Lay eggs on top.

Baked apple with cinnamon

Baked apples are rich in potassium and iron, which you need to feel good. In the process of cooking, all useful substances and vitamins of the fruit are preserved. Cinnamon will add sweets and spices.


  • An Apple
  • Teaspoon of honey
  • Pinch of cinnamon

Remove the core of the apple. Fill the resulting recess with honey and sprinkle with cinnamon. Bake in the oven for 10-15 minutes at 180 degrees. You can add nuts or raisins.

There is also another option – stuffing apples with cottage cheese and fruits.

Frittata with mushrooms


  • 2 eggs
  • 100 g of chanterelles
  • Small onion
  • Grated parmesan
  • Salt, pepper and herbs to taste

Finely chop the mushrooms and fry them with onions in olive oil. Beat the eggs with grated parmesan. Pour mushrooms with this mixture. Bake in the oven for 10 minutes at 180 degrees. Sprinkle the dish with herbs and cheese.



  • Cereals
  • Milk
  • Fruits and berries
  • Honey

You will need a glass jar with a lid of 0.5 or 0.4 liters. Pour oatmeal into it, pour milk and add honey. Close the lid and shake to mix the ingredients. Put the jar in the refrigerator overnight. During this time, the flakes will swell and be ready to eat. Before breakfast, add fresh fruit or berries.


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