Healthy Breakfast in 7 Minutes Recipes

Many studies have found that people who eat breakfast are healthy and slimmer than those who don't. One of the main reasons is this: When you sleep, you're obviously not eating for about 8 hours .Your body is in a fasted state, so everything slows down. But, the sooner you eat upon waking, the sooner your metabolism is kicked back into gear for the day.

However, if you skip breakfast, then your metabolism is at a near standstill for all the hours you were asleep, plus the additional hours before your first meal. This is exactly the time when fat settles in and unpacks its bags and to those who already eat breakfast everyday and are patting themselves on the back, you're not out of the woods yet! Even the most devoted breakfast eater has room for improvement, because a healthy breakfast is the key to weight loss, improved health, and prolonged energy. According to expert we need an ideal breakfast have between 500 and 600 calories.

Benefits of Breakfast

It keeps you slim: Breakfast eaters are less likely to be overweight than breakfast skippers, and successful dieters are also more likely to be breakfast eaters.

It keeps you healthy: Eating breakfast may reduce your risk of serious illnesses like heart disease, stroke, diabetes, and cancer, and it strengthens your immune system so you're more resistant to common ailments like colds and the flu.

It keeps you sharp: Memory and concentration get a boost from breakfast. A study on children found that kids who eat breakfast score higher on tests and are less likely to suffer from depression, anxiety, and hyperactivity. It should help you at the office, too.

Here are some easy and healthy breakfast ideas for those people who have no time to cook.

1. Toasted Cheese Sandwich and Strawberry Smoothie

Prep time: 7 minutes

• 2 slices whole-wheat bread
• 1/2 cup any brand Lean cereal
• 1 cup fat-free milk
• 1 cup frozen Strawberry
• 1 small piece Cheddar cheese

How to prepare

1. Toast the bread into the toaster.
2. Add the cereal, milk, and berries into a blender and liquefy.
3. Press a slice of Cheddar between the warm slices of toast and heat the sandwich in a microwave for 13 seconds.

Benefits:

•  The cheese and milk in this meal are essential for building and maintaining new muscle,
•  The whole grains in the bread and cereal will help lower cholesterol, and the minerals in the milk and cheese will help keep blood-pressure levels down.

Nutrition Values Per Breakfast: About 400 calories, 26 grams (g) protein, 75 g carbohydrates, 14 g total fat, 12 g fiber

2.Omelette and Toast

Prep time: 7 minutes

• 1 regular size egg
• 2 slices whole-wheat bread
• 3/4 cup frozen spinach or any vegetable of choice
• 1 slice meat
• 1 Tbsp almond butter/Cheese Spread
• 1 cup grape/orange juice

How to prepare

1. Stir together the egg, spinach, and meat and pour onto a plate coated with nonstick spray
2. Microwave for 1 minute or until the egg is fully cooked.
3. Toast the bread and eat it with the butter or Cheese Spread.
4. Eat all stuff with with grape juice.

Benefits

• Monounsaturated fat in the almond spread will help prevent spikes and drops in blood sugar,
•  Grape juice gives you an antioxidant, called resveratrol that not only helps lower bad cholesterol levels but also helps improve blood flow to the heart.
•  Orange juice will provide you Vitamin C.

Nutrition Values- 500 calories, 25 g protein, 73 g carbohydrates, 18 g total fat, 7 g fiber

3.Milk and Banana Wraps

Prep time: 7 minutes

• 2 Tbsp peanut butter
• 2 Eggo waffles
• 1 Banana
• 2 Cup of fat-free chocolate milk

How to prepare

1. Spread a tablespoon of peanut butter over each toasted eggo waffle.
2. Press the banana between them and roll each to make wraps.
3. Eat all stuff with with chocolate milk.

Benefits:

•  Eggo's Waffles supply complex carbohydrates, which break down slowly in the body and stimulate the production of serotonin, a calming brain chemical.
•  The banana has potassium and is good heart protector.

Nutrition Values: 500 calories, 22 g protein, 85 g carbohydrates, 15 g total fat, 6 g fiber

4. Almond-Butter-and-Raisin Sandwich and Smoothie

Prep time: 7 minute

• 2 Eggo Waffles
• 30 ml almond butter
• 15 ml raisins
• 250 ml home made smoothie prepared as follows:

1/2 cup nonfat milk ,1/2 cup fat-free plain yogurt ,1/2 frozen banana, peeled and chopped

2 tablespoons powdered protein supplement ,1 1/2 tablespoons flax seed 1 teaspoon honey

and 1/2 cup frozen strawberries

How to prepare

1. Spread the almond butter on the waffles. Sprinkle the raisins over one waffle and top with the other.
2. Eat with the smoothie.

Benefits:

•  Whole-grain waffles help lower cholesterol and blood pressure, and improve your body's processing of insulin and glucose, a benefit that can reduce your risk of becoming diabetic.
•  Home made smoothie will give you high water and nutrient content which will keep you hydrated and provide you with a feeling of well being all day.

Nutrition Values: 580 calories, 22 g protein, 80 g carbohydrates, 20 g total fat, 6 g fiber