Preparing Healthily: What to Make for Breakfast After Holidays — 15 Light Recipes

After New Year's feasts, the body craves something light and nutritious. We share a selection of breakfasts that will help you return to proper nutrition and energize you for the whole day.

Main points from the article:

• All recipes take no more than 20 minutes to prepare;
• Each dish contains no more than 300 calories;
• Ingredients are available in regular stores;
• Breakfasts can be made in advance;
• Recipes are suitable for the whole family.

Why Change Your Breakfast After Holidays

After rich holiday meals, the body needs time to recover. Start your day with a light but nutritious breakfast. This will help restore digestion and return to a normal eating schedule.

Five Porridges That Won't Get Old

Buckwheat with Pear and Cinnamon:
A smooth buckwheat porridge with caramelized pear and a pinch of cinnamon — an excellent alternative to regular oatmeal. Ready in 15 minutes, packed with vitamins and minerals.

Oat Porridge with Pumpkin:
A sunny porridge made with sweet pumpkin and seeds, a great source of energy and mood.

Oatmeal with Baked Apple:
A classic reimagined: oat flakes cooked in coconut milk, with an apple baked with honey and cinnamon.

Corn Porridge with Berries:
A smooth creamy porridge made from corn grits and frozen berries — a treasure of vitamins and antioxidants.

Buckwheat Porridge with Mushrooms:
For those who enjoy hearty breakfasts: buckwheat with fried mushrooms and fresh herbs. Can be served with a poached egg.

Four Healthy Toast Variations

Rye Toast with Avocado:
Mashed avocado on a slice of rye bread, topped with cherry tomatoes and microgreens. A source of healthy fats and fiber.

Whole Grain Toast with Cottage Cheese and Herbs:
A cottage cheese spread with herbs and fresh cucumbers — a light yet satisfying breakfast option.

Banana Toast with Peanut Butter:
For sweet lovers: toast made from whole grain bread with natural peanut butter and banana.

Toast with Hummus and Vegetables:
Homemade hummus, fresh vegetables, and sprouted seeds on toast — a protein-packed breakfast for an active day.

Three Healthy Smoothie Options

Green Detox:
Spinach, cucumber, apple, celery, and ginger — a refreshing smoothie for detoxifying the body.

Berry Energy Boost:
Frozen berries, banana, coconut milk, and chia seeds — a vitamin-packed smoothie.

Tropical Blend:
Mango, pineapple, spinach, and coconut water — a taste of summer in the middle of winter.

Three Protein-Packed Breakfasts

Omelet with Vegetables:
A light omelet with zucchini, tomatoes, and spinach, baked in the oven.

Cottage Cheese Bake with Apples:
A smooth, flour-free and sugar-free bake, served with a berry sauce.

Greek Yogurt with Granola:
Homemade granola made from nuts and seeds, served with natural yogurt and fresh fruits.

How to Make a Balanced Breakfast

• Include complex carbohydrates (porridges, whole grain bread);
• Add protein (eggs, cottage cheese, yogurt);
• Don’t forget healthy fats (avocado, nuts, seeds);
• Include fresh fruits or vegetables.

How to Simplify Preparation

• Freeze porridge portions in silicone molds;
• Prepare smoothie mixes in advance and store in the freezer;
• Bake vegetables in large portions;
• Make a weekly supply of granola;
• Keep pre-cut fruits in the freezer for smoothies.

What to Pay Attention To

• Don’t skip breakfast — it’s key to healthy eating;
• Eat within an hour after waking up;
• Prepare portions of the right size;
• Drink enough water in the morning;
• Vary your diet.

Remember, returning to healthy eating should be gradual. Don’t restrict yourself too sharply all at once — choose recipes you truly enjoy, and over time, you’ll notice how your eating habits change.

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