A good day starts with a good breakfast, we hear this a lot but in the morning we have many tasks and getting ready to go to work or school so we can't make a big healthy meal. But we can make a quick and tasty meal and that's what we're offering you now. These meals don't need many expensive or hard-to-find ingredients.
First meal: quick oatmeal jar
This meal has 300 calories so it's light and not fatty, good for breakfast
Ingredients:
1- Half a cup of quick oats, uncooked.
2- A small pinch of salt.
3- Half a teaspoon of cinnamon powder.
4- One banana or any other fruit you prefer.
5- Half a teaspoon of almonds.
6- A cup of water.
Preparation method:
Boil the water, add the oats and keep stirring. This takes only 5 minutes until the oats soften. Then turn off the heat, wait for it to cool, add the rest of the ingredients and it's ready to eat.
You can make enough for a week, divide it into jars and put them in the fridge. This saves you a lot of time preparing a healthy and tasty breakfast daily.
Second meal: Spinach pie
This pie has only 136 calories, and it keeps you full for a long time so it's great for a healthy diet and reaching your goal fast.
Ingredients:
1- Cauliflower (8 pieces of cauliflower)
2- A teaspoon of Parmesan cheese, or cheddar cheese.
3- Two large eggs
Preparation method:
Heat the oven to 200°C. Microwave the cauliflower for 5 minutes until soft. After it softens, chop it well. Spread the chopped cauliflower evenly on a tray. Try squeezing the cauliflower with a towel to get rid of all the leftover water and make it dry.
In another bowl, mix the cheese with the eggs. Then put the cauliflower in the bowl with the cheese and eggs. Bake them for 20 minutes until the dough turns brown.
This meal is made once and lasts for 3 or 4 days, so it saves you a lot of time in the morning. It's great if you like breakfast with baked goods and cheese in the morning.
Third meal: Berry smoothie
Some people prefer their breakfast as a tasty and refreshing drink, so here’s a drink that has only 165 calories per cup.
Ingredients:
1- 3 pieces of berries.
2- Two big spoons of low-fat yogurt
3- Two spoons of peanuts
4- A small spoon of honey
5- A cup of ice cubes
How to prepare:
Put all these ingredients in the blender until you get a thick mixture. You'll have breakfast ready in less than two minutes.
Meal 4: Peanut Butter Pancake
This pancake is both breakfast and dessert at the same time. So choose it if you're craving sweets. This amount we make has 299 calories.
Ingredients:
1- Two large bananas.
2- Two eggs
3- Half a cup of oats
4 cups of peanut butter.
5 tablespoons of honey
6 3 small sticks of cinnamon
Preparation method:
Preheat the oven to 350 degrees Fahrenheit, spray the cooking bowl with oil spray so the dough doesn’t stick, mash the bananas and add them with the eggs, mix until smooth, then add the rest of the dough ingredients and stir together.
Divide the dough into small balls, you will have 24 balls, then put them on baking paper and bake them in the oven for just 15 minutes.
Meal 5: Lemon oatmeal with strawberries, kiwi, and mint
Each cup of this recipe has 186 calories, it’s a light and refreshing breakfast because of the fruit, mint, and lemon
Ingredients:
1- 1 cup of quick oats.
2- 1 cup of fat-free milk.
3- 1 cup of plain yogurt.
4- 1 cup of fresh strawberries.
5- 2 teaspoons of lemon zest.
6- 2 tablespoons of honey.
7- 1 medium peeled and chopped kiwi.
8- Two big tablespoons of mint.
Preparation method:
Divide the oats into 4 or 5 cups, then start dividing the milk and yogurt too, then mix well until combined. Chop half a cup of strawberries, add it to the mix, then add any juice you like and a spoon of honey on top.
Then add lemon zest to them. Put this mix in the fridge for more than 6 hours. Every morning take enough for you then add some strawberries, mint, and kiwi.
Meal six: Potato muffins
This meal has 206 calories and these muffins are filling and easy to take if you want to eat breakfast outside or take them as snacks when needed.
Ingredients:
1- One cup of whole wheat flour.
2- Half a teaspoon of baking powder.
3- Quarter teaspoon of salt
4- A teaspoon of dried thyme
5- A cup of mashed potatoes.
6- 2 egg whites.
7- Quarter teaspoon of olive oil
8- Quarter teaspoon of honey
Preparation method:
Preheat the oven to 175 degrees Celsius, then take 9 cupcake cups and the same number of cupcake papers. After that, add the flour, baking powder, salt, and thyme and mix well until they're uniform.
In another bowl, mix the potatoes, olive oil, and honey together until smooth. Then combine both mixes until you get one dough.
Spread this dough into the cups and put it in the oven for half an hour until ready. After that, store it in the fridge and take out a piece when you want. You can warm it up later in the microwave.
Meal seven: pumpkin oat pie
This pie has 284 calories and is a sweet breakfast that can replace sweets and harmful sugar in diets.
Ingredients:
1- 2 cups low-fat milk.
2- 1 cup of water.
3- Half a cup of quick-cooking oats, uncooked.
4- A quarter cup of mashed pumpkin.
5- A teaspoon of vanilla.
6- A quarter teaspoon of salt.
7- A tablespoon of pumpkin pie spice.
8- A tablespoon of honey.
How to prepare:
Heat the milk and water together on low heat for two minutes. Then add the oats, pumpkin, vanilla, and salt. Next add the pumpkin pie spice. Stir all ingredients on low heat until blended. If the mixture is too thick, add a cup of water to make it smooth. Then turn off the heat and let it cool. Finally, drizzle honey on top.
Meal 8: Keto breakfast with coconut
This breakfast has a high fat content, so it's good for those following keto. The dish has 291 calories.
Ingredients:
1- Quarter cup of raw cashews.
2- Quarter cup of coconut.
3- One cup of unsweetened almond milk.
4- One teaspoon of vanilla.
5- Two tablespoons of shea butter.
6- Chopped apple.
7- A small spoon of cinnamon.
Preparation method:
Soak the cashews and coconut in water for more than 4 hours, then drain and wash well, after that, grind them finely in a blender until it becomes powder. Then mix it with coconut milk and vanilla and put the mixture on the stove.
Stir the mixture on the stove for 5 minutes until it becomes a uniform mixture. Turn off the heat and let it cool down, then add chia seeds, chopped apple, and cinnamon.
Meal nine: Vegan feta pie
One piece of this pie has 126 calories, and it’s very suitable for those who follow a vegan diet or are allergic to dairy products.
Ingredients:
1- A big spoon of olive oil.
2- A cup of chopped onions.
3- A cup of chopped cauliflower.
4- Two cups of fresh spinach.
5- Half a teaspoon of salt.
6- 1 and a half cups of chickpea flour.
7- Half a spoon of ground black pepper.
Preparation method:
Preheat the oven to 190 degrees Celsius, use a small spoon of olive oil to grease the dish you'll use, put a large pan on medium heat, grease it with a bit of olive oil, add the cauliflower and onion, stir until the cauliflower is cooked, it takes about 4 minutes, turn off the heat then add the spinach and salt.
In another bowl mix chickpea flour, pepper, half a cup of water and stir well, get the other mix and put them together, pour everything into the prepared baking dish, then put it in the oven and wait 45 minutes until cooked. Take it out and let it cool then cut it into 6 pieces.
Meal 10: Avocado and spinach smoothie
One cup of this juice has 210 calories, this smoothie is good because it has lots of nutrients, it's good for people who don't eat veggies regularly.
Ingredients :
1- A cup of fat-free yogurt.
2- Half a medium-sized avocado.
3- A frozen banana.
4- One peeled kiwi fruit.
5- Two cups of spinach
6- One cup of fresh kale
Preparation method:
Put all ingredients in a strong blender with a cup of water and blend until it’s liquid or slightly thick.
Eleventh meal: golden oats with berries
A serving of this meal has 212 calories. It's tasty, nutritious, and high in fiber.
Ingredients:
1- Two cups of unsweetened almond milk.
2- Two teaspoons of ground turmeric.
3- Two teaspoons of grated ginger.
4- Half a teaspoon of ground black pepper.
5- Two big cups of oats.
6- One cup of fresh berries.
Preparation method:
Get a large fridge container and put in the milk, pepper, turmeric, and ginger then mix them well until combined. Then add the oats, put it in the fridge, and divide into four days.
Meal 12: Vegan Banana Muffin
Each piece has 125 calories. This muffin is a good option for those who follow a vegan diet and want a filling breakfast under 200 calories.
Ingredients:
1- Two cups of whole wheat flour.
2- Two spoons of baking soda.
3- Two spoons of cinnamon.
4- One and a half cups of well mashed bananas.
5- One cup of almond milk.
6- Two tablespoons of finely ground flax seeds.
7- One tablespoon of lemon juice.
8- Two teaspoons of vanilla.
Preparation method:
Preheat the oven to 175°C. In a large bowl, mix whole wheat flour with cinnamon and baking powder and beat well. In another bowl, mix mashed bananas, lemon, vanilla, and flax seeds and let it ferment for an hour. Put the dough into cupcake cups, then add the banana mixture on top. Bake in the oven for 25 minutes. You can add a little peanut butter on the muffin when eating.
Meal thirteen: Iced mocha smoothie
This meal is good for summer because it's cold, refreshing, and light. One cup contains 154 calories.
Ingredients:
1- One and a half cups of plain frozen coffee.
2- Half a cup of low-fat Greek yogurt.
3- Half a cup of unsweetened almond milk or skim cow’s milk.
4- Two dates.
5- One and a half tablespoons of unsweetened cocoa powder.
6- Half a teaspoon of vanilla.
Preparation method:
Freeze the coffee in ice cube trays for 4 hours or more, then put the milk, vanilla, cocoa powder, and dates in a blender and blend until smooth and thick. Add the coffee cubes right before serving.
Meal 14: Green Oat Smoothie
This is a light tasty snack good for people with stomach issues because it helps digestion thanks to the high fiber content. The cup has 218 calories.
Ingredients:
1- Half a cup of fat-free milk.
2- One medium banana.
3- Two cups of fresh spinach.
4- One spoon of pea powder (ground peas).
5- One cup of oats.
6- A cup of mango cut into small pieces
7- 4 big spoons of pistachios.
How to prepare:
Put banana, milk, spinach, and pea powder in the blender, blend until smooth, then add oats and pour this mixture over it. It can be stored for 4 consecutive days.
Fifteenth meal: Apple muffin
Each muffin has 98 calories, good as a snack with a warm drink.
Ingredients:
1- Half a cup of unsweetened apple juice.
2- Half a cup of apple cubes.
3- A cup of whole wheat flour.
4- Half a cup of sugar.
5- A teaspoon of baking powder.
6- A teaspoon of pumpkin puree.
7- A quarter teaspoon of ground cardamom.
8- A quarter teaspoon of salt.
9- One large egg.
10- Half a cup of skim milk.
11- A teaspoon of vanilla.
12- A teaspoon of butter or coconut.
Preparation method:
Preheat the oven to 177 degrees Celsius, spray 24 cupcake cups with oil, mix apple juice and apple pieces and put them on the stove, keep stirring on low heat, cook for 4 minutes then turn off the heat and let it cool.
Mix flour, sugar, cardamom, black pepper, and salt in one bowl. In another bowl mix milk, eggs, and vanilla. Grease the molds with butter, then combine both mixtures and add the apples. Pour into cupcake molds and put them in the oven.
They will take up to 20 minutes to cook. Let them cool a bit after taking out then store in the fridge. You can heat them right before eating in the microwave.
If you like some of these meals, we offer many of them on the free app. You can choose meals that fit your taste if you subscribe to our paid plan. You can send your questions on the Facebook page messages.
