It is important that proteins and carbohydrates and fats are present in all major meals. Therefore, it is necessary to combine protein dishes with carbohydrates.
1. Breakfast is to Asha + yogurt or any fermented product. At the same time, porridge should be wholegrain, better on water or innocent milk, without sugar with a small amount of salt. A yogurt or fermented dairy product should be disadvantaged, natural. If you want to swee a little breakfast, you can add 1 tsp. Honey or berries, or having a fruit.
2. Breakfast of eggs: Omelet with vegetables + 1 piece of whole grain bread . Omelet is a source of protein and fat, and vegetables and bread are a source of slow carbohydrates and fiber.
3. Breakfast: Cottage cheese + berries or fruit . It is important that the cottage cheese is natural, without sugar, you can add a little yoghurt or milk to it so that it becomes more liquid. And you can add some hot water and quickly confused, then it will be very air and easy. Choose low-fat curd, it will be enough to 5% fat. Berries can be added fresh, frozen or cut into pieces of fruit, and you can grind berries in a blender and pour cottage cheese sauce.
four. Curd casserole from low fat curd + egg + chopped apple . You can add some sugar to the casserole (1 dessert spoon for 500 g of cottage cheese) or replace sugar on stevia (1-2 tbsp. Spoons), you can also add 1 tsp. Starch. Mix everything thoroughly and bake in the microwave 12-15 minutes. You can feed with unsweequish yogurt instead of sour cream or 10% sour cream.
five. Right sandwich : 1 piece of whole grain or with bran bread + piece of cheese or boiled meat + vegetable layers (cucumber, tomato, greens, lettuce leaves). But sandwicher food should not appear very often in your diet. This is an ambulance option when a shortage of time, and such a breakfast can be used no more than two times a week.