How to make a healthy and diet breakfast? I have already talked about the bowl or buddha bowl as an expedient to easily control how much we eat by preparing a single plate for lunch and dinner, which contains raw and cooked vegetables, a portion of cereals and one of proteins, more obviously the seasoning. This way of eating brings us closer to understanding the “ideal dish” to lose weight, ie how many carbohydrates, how many proteins and how many fats to eat to lose weight. For more information, I refer you to the links at the end of the article, where you will find out how to do the single-dish diet and what is the ideal dish for losing weight, according to the current guidelines.
For now, just know that there is a way to have a healthy and dietetic breakfast thanks to the bowl , a special dish that will allow you to take the right nutrients for breakfast, be full until lunch, not take in too many carbohydrates and lose weight with right calories.
HEALTHY AND DIET BREAKFAST WITH THE BOWL
For this breakfast you will need a cup-like milk cup or similar. You can also prepare it in advance.
For the base: mix 170 gr of fage total 0% fat yoghurt or 250 gr of low-fat quark (you can find it from the lidl) or skyr, or 200 gr of sugar-free cottage cheese or a package of exquisa fitline or soy yoghurt fat-free with sweetener of your choice. Pour it into the cup. With the tip of a knife, make three vertical stripes on the cream, not deep, almost as if you were drawing a field, delimiting areas.
For the topping:choose 150 grams of fruit from: red fruits, kiwis, mandarins, peaches, plums, pineapples, strawberries, cherries or 100 grams of banana, cut them into thin slices and place them to cover a third of the cup. Sprinkle some lemon on top. Next to the fruit, place a second layer with: two tablespoons of rapé or flaked coconut or a tablespoon of pumpkin or sunflower seeds or a tablespoon of sliced almonds or chopped hazelnuts, pistachios, or a level spoonful of grated extra-dark chocolate . For the third layer, use: a teaspoon of goji berries, a level tablespoon of oat flakes or puffed amaranth or quinoa or puffed rice. Now that you have created your cup, cover it with plastic wrap and put it in the fridge. For the lemon emulsion
When you need to consume your bowl for breakfast, take the bowl from the fridge, remove the foil, pour your sauce over it and mix everything with a spoon.
Calories: Calories are around 300, for a highly satiating breakfast.
If we wanted to reduce them to about 280 we avoid the teaspoon of honey, and we also use the sweetener for the sauce.
Below, the single plate diet, the ideal dish and the salty bowl.
THE SINGLE PLATE DIET THE
IDEAL PLATE: THE GUIDELINES
THE SINGLE PLATE