For breakfast lovers, in this article I will list examples for a perfect breakfast to be included in your dietary day, recommended by nutritionists Stephanie Clarke and Willow Jarosh . I avoided those clearly too salty and far from our tastes, but the choices will not disappoint you!

Here they are: all balanced, rich in proteins, trace elements, fibers. With the great advantage of keeping us full until lunchtime and being abundant and greedy but healthy.

Try them all to enjoy a perfect but different breakfast every day!

EXAMPLES OF PERFECT BREAKFAST FOR THOSE ON A DIET

1. Vegan chocolate smoothie.

   With 320 calories and 20 grams of protein, this milkshake is made by blending 50 grams of creamy tofu or silky tofu, one tablespoon of cocoa, 50 grams of ripe banana, two tablespoons of red fruits of your choice (raspberries, strawberries, cherries), one handful of raw spinach or a head of Belgian endive, 200 ml of vanilla soy milk, 3 ice cubes, a teaspoon of flax or chia seeds.

2. Cinnamon granola.
   

   For 5 servings. In a bowl, mix 230 grams of oat flakes, 5 level tablespoons of chia seeds, 2 and a half teaspoons of cinnamon, 5 tablespoons of raisins and 5 tablespoons of chopped almonds. Divide the mixture into 5 airtight containers to keep in the fridge. The night before, pour 120 ml of soy or rice milk + a teaspoon of honey or molasses into one of the containers, close and store in the fridge. In the morning, take your container, mix well and eat! 286 calories and 11 grams of protein.

3. Vegan banana porridge.
   

   Blend 50 grams of boiled chickpeas with 30 grams of oat flakes, 1 teaspoon of chia seeds, a teaspoon of grated coconut or sliced ​​almonds, half a teaspoon of cinnamon, 80 ml of vanilla soy milk and put the mixture in fridge for one night. The next day, add half a banana in pieces. 3o8 calories and 15 gr. of protein.

4. Maxi instant protein cookie.
   

   In a bowl, mix half a ripe banana in pieces with a teaspoon of peanut butter, half a scoop of whey or neutral vegan protein, 4 chopped almonds, half a teaspoon of flax seeds, cinnamon to taste, a tablespoon of almonds, one of rice or soy or plain milk, a tablespoon of raisins, 3 tablespoons of oat flakes. Knead everything until it forms a biscuit on the plate. Keep the dish in the fridge and the next day sprinkle it with cinnamon and sliced ​​almonds.
   328 calories and 20 grams of protein.

5. Vegan vanilla milkshake.

   Blend half a ripe banana with 120ml vanilla soy milk, 125g tofu, 3 ice cubes and a teaspoon of peanut butter. 328 calories per 17 grams of protein.