Breakfast is one of the most important meals, including in a split meals diet. Start your day with healthy and well combining products.
Breakfast by the system of split meals.
Breakfast in a split meals system, just like in any other diet, plays an important role. In fact, it is the most important meal of the day. Breakfast should be hearty and not complex. It should give you the necessary energy for the day, without being too hard to digest.
How to cook breakfast by the split meals system?
Before you decide what you should eat for breakfast, decide with your eating regime. So, if you stick to the system of 4 meals per day – 2 breakfasts, 1 lunch and 1 dinner, then your breakfast should include foods with the digesting time of 2-3 hours.
For example, cocoa with dark chocolate, tea with jam, some varieties of fruits, dried fruits.
At three meals a day, time between breakfast and lunch will be 5-6 hours, so you ca include in your breakfast foods that take longer to digest.
For example, low-fat dairy products, baked or boiled lean meat, fish or poultry, cereal with fat-free milk or water without sugar, cereal without sugar, non-starchy green vegetables with 1 tsp oil.
As a carbohydrate breakfast, you can choose a slice of bread or bun made of coarse flour with butter and cheese, honey or cottage cheese. As a protein breakfast, choose eggs in the form of an omelette, fried eggs or hard-boiled (not more than 3 pieces per week), complemented by a salad of raw vegetables without bread.
Thus, for the first breakfast you can have the fruit, while for the second – a vegetable salad, or boiled/baked vegetables, including with cottage cheese and whole wheat bread.
Breakfast no. 1: cereal with fruit and tea
- 1 cup of yogurt
- 100 g of berries (strawberries and raspberries)
- 1 apple
- 1 tablespoon wheat bran
- 1 cup of green tea.
How to cook: look over the berries, gently rinse in a sieve. Cut the apple into slices, mix with yogurt, bran and berries. After eating the fruit salad, drink a cup of tea.
Breakfast no. 2: tomato juice, a sandwich with bran and avocado, yogurt
- 1 cup tomato juice
- 1 slice of bran bread
- ½ avocado
- a slice of lemon
- black hot pepper
- 1 cup of yogurt.
How to cook: drink a glass of tomato juice, 15-20 minutes later eat a sandwich of bran bread with avocado, hot pepper, sprinkled with lemon juice. Consume yogurt in sips and carefully chew your sandwich.
Breakfast no. 3: “crude” wheat porridge with pumpkin and sour cream, coffee
- 60 g of wheat grains
- 50 grams pumpkin
- 1 tbsp. thick cream
- 1 cup of coffee.
How to cook: look over the wheat grain, wash, pour COLD water and leave overnight. Cut pumpkin into cubes, boil. Grind the grains with pumpkin using a blender, add chopped nuts, cream, mix well. Finish the meal with a cup of coffee or green tea without sugar.
Breakfast no. 4: cottage cheese with berries and oatmeal, green tea
- 150 g fresh raspberries or strawberries
- 100 g of cottage cheese
- 2 tbsp. buttermilk
- some lemon juice
- 2 tbsp. heavy cream
- 1 tsp. honey
- 1 tbsp. oat flakes
- 1 cup of green tea.
How to cook: Wash and dry the berries, beat cheese in blender, add lemon juice, cream, honey, buttermilk (or yogurt), sprinkle with oat flakes, garnish with berries. Serve with green tea.
If you are using a system of split meals as the daily eating regime (not to lose weight, and only to maintain health), your breakfast can include products that combine the best between themselves, as well as products of so-called neutral compatibility. In fact the latter ones are used for the recipes in this article.
If your aim for using the technique of split meals is to lose weight, you should eliminate in your breakfasts fatty and sugary foods, and cook only with the best food combinations.