Colección

Qué preparar para un desayuno saludable

Sesenta desayunos saludables de 70 a 450 kcal con precio por ración: tortillas con verduras, avena y trigo sarraceno, requesón y syrniki, tostadas con aguacate y salmón, avena nocturna. Semanas listas: menos de 250 kcal, en 10 minutos, con requesón, gachas, para llevar, para adelgazar.

60recetas
$0.41–$3.50por ración
5–35 minde cocina
220–622kcal por ración

Planificar una semana con esta colección

A healthy breakfast does not have to be oatmeal on water every day. Here are sixty breakfasts from 70 to 450 kcal, each with calories, protein, fat, carbs and a price per serving at your store's prices. A protein omelette with vegetables in 12 minutes, cottage cheese with apple and cinnamon in 5, avocado toast with a poached egg, syrniki in an air fryer, overnight oats put together the evening before.

Below are six ready weeks of five breakfasts. "Under 250 kcal" for those who count, "10 minutes" for weekdays, "Cottage cheese" is built on protein, "Porridge" on slow carbs, "To go" for those who eat at work, "Weight loss" has no sugar and stays under 170 kcal. The button "Build a week from the collection" opens the quiz, and the planner puts breakfasts from here into the week and fills lunches and dinners to match your answers; if you set the goal to lose weight, it fits the day's calories to it as well. Any of the weeks below can be repeated exactly: swap the breakfasts in the plan for the ones on its list.

Menús listos

Under 250 kcal

Protein omelette with vegetables, spinach and feta omelette, avocado toast with a poached egg, eggs with tomatoes, fat-free cottage cheese with mango and chia. From 78 to 177 kcal.

10-minute week

Mug omelette in 2 minutes, cottage cheese with apple and cinnamon, overnight oats from the jar, tuna and cottage cheese toast, microwave oatmeal. Nothing over eight minutes.

Cottage cheese week

Microwave cottage cheese souffle, omelette with cottage cheese and herbs, cottage cheese with berries and bran, air fryer syrniki, sugar-free bake with apple. 19 to 38 g of protein per serving.

Porridge week

Oatmeal on water with apple and cinnamon, buckwheat with milk, bran porridge with apple, millet with pumpkin, oatmeal with berries and honey. Slow carbs, full until lunch.

To-go week

Egg muffins with vegetables, egg and turkey wrap, oat muffins with banana, tuna and egg sandwich, kefir muesli in a jar. Survives the commute and needs no reheating.

Weight-loss week

Egg white omelette with vegetables, steamed broccoli with egg, cheese and herb omelette, avocado toast with quail eggs, pita with hummus and vegetables. No sugar, under 170 kcal.

Recetas de la colección 60

Omelette de proteína con verduras Desayuno12 min309 kcal≈ $1.40

Tortilla esponjosa de espinacas y queso feta Desayuno12 min304 kcal≈ $1.20

Tostada de aguacate con huevo pochado Desayuno12 min369 kcal≈ $1.24

Huevos con tomate Desayuno10 min328 kcal≈ $1.13

Queso cottage desnatado con mango y chía Desayuno5 min276 kcal≈ $2.55

Omelette en Taza al Microondas Desayuno5 min268 kcal≈ $0.84

Queso cottage con manzana y canela Desayuno5 min316 kcal≈ $2.10

Avena fácil en tarro con bayas Desayuno5 min371 kcal≈ $1.65

Tostada de atún y queso cottage Desayuno8 min298 kcal≈ $2.01

Avena en microondas con manzana Desayuno6 min316 kcal≈ $0.75

Suflé de requesón al microondas Desayuno8 min373 kcal≈ $1.73

Omelette con requesón y hierbas Desayuno15 min402 kcal≈ $2.05

Requesón con frutos rojos y salvado Desayuno5 min339 kcal≈ $2.94

Syrniki en aerofritador Desayuno25 min413 kcal≈ $1.70

Pastel de requesón sin azúcar con manzana Desayuno35 min607 kcal≈ $3.08

Avena de agua con manzana y canela Desayuno15 min337 kcal≈ $0.99

Gachas de trigo sarraceno con leche Desayuno25 min344 kcal≈ $0.63

Gachas de salvado de trigo con manzana Desayuno10 min271 kcal≈ $0.94

Gachas de mijo con calabaza Desayuno35 min379 kcal≈ $0.81

Avena con frutas y miel Desayuno10 min340 kcal≈ $1.21

Muffins de huevo con verduras y jamón Desayuno25 min343 kcal≈ $1.34

Enrollado de huevo, pavo y queso Desayuno18 min582 kcal≈ $2.84

Muffins de avena con plátano Desayuno30 min445 kcal≈ $1.21

Sándwich de atún y huevo Desayuno12 min342 kcal≈ $1.86

Avena nocturna con yogur y plátano Desayuno5 min415 kcal≈ $1.14

Omelette de claras con verduras Desayuno12 min302 kcal≈ $1.47

Brócoli al vapor con huevo y queso Desayuno15 min220 kcal≈ $1.15

Omelette de queso y hierbas Desayuno10 min323 kcal≈ $1.08

Tostada de aguacate y huevos de codorniz Desayuno12 min334 kcal≈ $1.69

Pita con hummus y verduras Desayuno8 min327 kcal≈ $2.60

Omelette de champiñones y queso Desayuno15 min356 kcal≈ $1.39

Sándwich de huevo y cebollín Desayuno12 min365 kcal≈ $1.14

Tostada de aguacate con salmón ahumado Desayuno10 min367 kcal≈ $3.50

Tosta con queso cottage y huevo Desayuno10 min322 kcal≈ $1.19

Gachas de trigo sarraceno con huevo y cebolla verde Desayuno25 min327 kcal≈ $0.85

Huevos revueltos con salmón y cebollino Desayuno10 min415 kcal≈ $2.22

Tortitas de Calabaza con Avena Desayuno30 min349 kcal≈ $1.28

Avena salada con huevo y queso Desayuno10 min360 kcal≈ $1.03

Bowl de batido de avena con bayas Desayuno8 min291 kcal≈ $2.04

Tortita de avena con queso y tomate Desayuno15 min451 kcal≈ $1.46

Tostada con atún, huevo y pepino Desayuno15 min384 kcal≈ $2.34

Rollo de Lavash con Huevo y Queso Desayuno12 min393 kcal≈ $1.45

Panqueques saludables de plátano Desayuno15 min412 kcal≈ $1.53

Bulgur con queso y huevo frito Desayuno20 min417 kcal≈ $1.24

Tostada de jamón, queso y huevo frito Desayuno10 min445 kcal≈ $1.38

Pizza-tortita de requesón Desayuno25 min445 kcal≈ $3.02

Tortitas de calabacín con queso Desayuno20 min458 kcal≈ $1.54

Yogur griego con granola y arándanos Desayuno5 min387 kcal≈ $2.29

Bol de smoothie de frutos rojos Desayuno8 min390 kcal≈ $2.62

Yogur con copos de avena, nueces y pasas Desayuno8 min407 kcal≈ $2.24

Bowl de yogur con frutas y granola Desayuno5 min462 kcal≈ $2.42

Tortitas de queso cottage y avena con plátano Desayuno20 min500 kcal≈ $1.95

Yogur griego con requesón, nueces y frutos rojos Desayuno7 min467 kcal≈ $3.41

Shakshuka con feta y garbanzos Desayuno25 min623 kcal≈ $2.57

Pudin de chía con mango Desayuno10 min621 kcal≈ $1.79

Granola casera con yogur Desayuno30 min531 kcal≈ $1.97

Pancakes de requesón con harina de avena Desayuno20 min609 kcal≈ $2.27

Bol de porridge de trigo sarraceno con frutos rojos y yogur Desayuno25 min574 kcal≈ $2.64

Huevos benedictinos con salmón ahumado y salsa holandesa Desayuno25 min449 kcal≈ $2.37

Gachas de sémola Desayuno10 min331 kcal≈ $0.41

Cómo usarla

Press "Build a week from the collection": the planner puts breakfasts from here across the week, adds lunches and dinners to match your answers and builds a shopping list in whole packs. If you set the goal to lose weight or eat healthy in the quiz, it counts the day's calories and fits the other meals to them, not only breakfast.

Cottage cheese, eggs and oats cover half of this collection, so buy them for the whole week at once. Put overnight oats and kefir muesli together in the evening, in the morning you only take them out of the fridge. The omelettes here are cooked with a teaspoon of oil or none in a non-stick pan, and the calories are counted that way.

Planificar una semana con esta colección

Preguntas

What is a quick healthy breakfast?

A mug omelette in 2 minutes, cottage cheese with apple and cinnamon in 5, overnight oats from the jar, tuna and cottage cheese toast in 8, microwave oatmeal in 6. The 10-minute week is made of these five.

Which breakfast has the fewest calories?

Egg white omelette with vegetables, 70 kcal, protein omelette with vegetables, 78 kcal, mug omelette, 113 kcal, steamed broccoli with egg, 143 kcal. The whole Under 250 kcal week sits in this range; if you need more protein, take the cottage cheese week with 19 to 38 g per serving.

What breakfast helps with weight loss?

Protein omelettes with vegetables, cottage cheese without sugar with berries or apple, oatmeal on water, whole-grain toast with egg and avocado. What matters is protein and no sugar: the Weight-loss week is built that way.

What healthy breakfast can I take to work?

Egg muffins, an egg and turkey wrap, oat muffins with banana, a tuna sandwich, kefir muesli in a jar. Everything in the To-go week is made the evening before and needs no reheating.

Is porridge fine for a healthy diet?

Yes, if it is whole grain without sugar: oats on water or milk, buckwheat, millet with pumpkin, bran with apple. A serving of porridge here is 270 to 380 kcal of slow carbs that last until lunch. Sweetness comes from apple, berries and a spoon of honey.