Diet Plan For A Low Carb Diet: Protein Power Diet High Protein & Low Carb Diet

Protein Power diet - High Protein & Low Carb Diet, the right diet for weight loss..

Protein Power Diet

 What is a Protein power diet? This is, first of all, the abbreviation "proper nutrition". The idea of ?? creating such a diet arose against the background of the spread of special diets, which slightly restrict or rigidly exclude the use of various foods and call, for example, to remove all carbohydrates from the diet, eat only liquids or eat boiled rice without salt for a week. Such diets are harmful to health, enter the digestive system and the body as a whole in a stressful state and contribute to the rapid return of the dumped kilograms at the end of the food restriction period. 

The diet of proper nutrition, in fact, is designed to provide the body with all the necessary nutrients and trace elements and is based on the principles of proper nutrition. However, just to eat right on the background of the passion for diets "unfashionable", and PP (proper nutrition) is presented as "Protein Power diet for weight loss."

Does Protein Power diet help to lose weight?

Against the background of the fascination with junk food, convenience foods, an abundance of sweets of industrial production of PP, it helps to return to the basics of the diet laid at the genetic level. A person needs a certain amount of proteins, fats, and carbohydrates per day with the same caloric content, which is due to the energy expenditure of each particular organism

All sorts of nutritional benefits of civilization, rich in fast carbohydrates and fats, additives that stimulate the appetite, altered eating behavior contribute to a rapid increase in body weight. When following the principles of PP, the system of proper nutrition, excess weight does not accumulate. Reducing fat reserves contributes only to the increase in energy consumption, that is, the physical load on the body.

Losing weight at Protein Power diet is quite possible if the daily ration provides calories in a smaller amount than is necessary for physiological processes. There are two options: eat properly, observing the daily norms of calories for the body (calculated depending on the ratio of age, height, body weight, sex, and activity) and increase physical activity, or reduce caloric intake.

The best results are found in those who, prior to the diet, neglect the proper nutrition and are significantly overweight. The system is based on the replacement of high-calorie foods with a low nutritional value of healthy foods and the exclusion of "snacking". However, Protein Power diet does not imply a sharp restriction of portions and volumes of food, so you should not get carried away, replacing a harmful hamburger with the whole trout.

When following the rules and calculating the caloric content of the Protein Power diet, the diet helps to reduce weight by an average of 4-6 kg per month, depending on the initial parameters.

Is there any benefit from Protein Power diet?

Undoubtedly, proper nutrition helps maintain and even restore health. The menu for the week contains products that meet the needs of the body both in nutrients and in vitamins and minerals.

The diet can also include foods and dishes that help to meet the increased needs for certain substances, disguised as a desire to eat "harmful" food. Researchers have long proven that craving for certain types of dishes and products does not always mean a lack of trace elements contained in these dishes. For example, the love of carbonated drinks is not evidence of a lack of carbohydrates but masks the lack of calcium intake from food, and it is necessary to correct it not by Coca-Cola, but by dairy products.

Desired product	Shortage in the body	Products Suppliers Missing Item
Fatty meals, food, carbonated drinks.	Calcium	Dairy products (yogurt, cheese, cottage cheese), legumes, sesame seeds, nuts.
Wholemeal Bread, Muffin	Nitrogen	Nuts, beans,
Chocolate products, cocoa	Magnesium	Cabbage, baked potatoes, seeds, nuts, beans
Sweets	Chromium, slow       carbohydrates	Fruits, barley (barley porridge), cereals
Salt, salty food	Sodium Chloride, Calcium	Sea kale, cheeses, cottage cheese

Replacing products allows you to saturate the body with essential microelements and prevent "breakdowns" from the diet.

Diet "proper nutrition": losing weight correctly

As with all diets, popular or medical, there are basic principles. They do not contradict the rules of healthy eating, on the contrary, they are mainly based on them. Some of the principles need to be adjusted in accordance with the characteristics of the body and new research in medicine and dietetics, however, this diet allows minor deviations and can be adapted to the needs of a particular person.

Principles of PP:

exclusion of convenience foods, fast food, carbonated drinks, industrial sweets, sausages, canned food, chips, almost all products cooked out of the house and not having the right balance of proteins, fats, and carbohydrates. Categorically it is impossible to eat food with additives of glutamate, sugar substitutes or its abundance;

salt restriction;

daily after sleep, first of all, you should slowly drink 200-300 ml of warm water;

dishes are steamed, baking, boiling, stewing. Fried food is forbidden;

the fifth part of the diet consists of fresh fruits and vegetables;

fast carbohydrates are almost completely excluded, replacing them with products with slow ones: cereals (not instant), bread (whole grain or wholemeal flour), premium pasta, savory vegetables. Berries, fruits, and honey - sources of fast carbohydrates - are included in meals in the morning and in the daytime;

The total volume of animal proteins is calculated by body weight: 1 g of protein should be received daily per 1 kg of weight;

the volume of liquid (preferably water and herbal tea, unsweetened fruit drinks, compotes) is at least 2 liters per day, with an obligatory cup of warm water 30 minutes before each meal;

carbohydrate meals are distributed for reception in the first half of the day, protein - in the second;

It is recommended to use only polyunsaturated fats: olive, linseed oil, fish (salmon, trout), seeds, nuts, avocado, etc. The total volume is 1/5 of the daily diet;

food intake - 4-5 times a day, with a maximum period between meals of 4 hours. The last meal is 3 hours before bedtime. Snacks are possible (no more than 2 times per day, in the number of common meals, for example, 200 g of kefir or unsweetened apple);

dishes from potatoes and pasta do not combine with protein;

one should eat at the same time, without accompanying classes (watching TV, playing games on a computer, talking on the phone, etc.), chew carefully, slowly: this contributes to better digestion and faster saturation.

Proper nutrition: menu

In the system of proper nutrition, there is no strict menu. Proper nutrition - a diet that involves full meals with the following principles and the exclusion of harmful products. With proper nutrition, each person selects the main and accompanying dishes that are most suitable in the diet for him and his family members.

Proper nutrition: an example of losing weight for a week

With proper nutrition, the menu for the week for the purpose of losing weight is based on the parameters and characteristics of the person. However, there are budget examples of plans and rations with proper nutrition. So what can you eat?

Meal / day	First Meal	Second Meal	Third Meal	Intermediate (second breakfast, afternoon snack)
Monday	Whole grain bread, cheese, vegetables, green tea	Boiled meat, steamed vegetables (cauliflower, green beans), rosehip broth	Broccoli, baked with cheese, boiled egg, mint tea	A glass of kefir
Tuesday	Sour milk, vegetable salad, apple. Chicory drink	Vegetable puree soup (without potatoes), baked meat. Non-carbonated mineral water	Boiled salmon, brown rice. Unsweetened fruit drink	Fruit
Wednesday	Omelette steamed or baked, greens, orange, tea	Steamed meatballs of veal, bean stew, vegetable salad. Fresh Fruit Juice	Curd casserole, savory apple, vegetable juice	Kefir
Thursday	Vegetable salad, toast with curd cheese, tea	Wholemeal pasta, vegetable salad, dried fruit compote	Fish cutlets, steamed broccoli, tea	An Apple
Friday	Sugar-free oatmeal with butter, apple and cinnamon, fruit juice	Pumpkin soup with sesame, baked chicken, vegetable salad, tea	Boiled turkey, braised carrots, juice	Sour milk, fermented baked milk
Saturday	Baked potatoes stuffed with cottage cheese and greens, fruit juice	Baked fish with boiled rice, green salad with tomatoes, tea	Cottage cheese (up to 6% fat, 150 g), unsweetened fruit, tea	An Apple
Sunday	Toast with egg, cheese, and tomatoes, greens,	Steamed veal, baked potatoes, vegetable salad, tea	Omelette steamed with green beans, savory fruit	Kefir

Adaptation of the diet

Depending on the goals and capabilities of the menu, you can make up by changing the products to the appropriate caloric content and composition, complementing and eliminating dishes of individual choice.

How long does a diet with proper nutrition?

This diet does not imply a time limit. When switching from a chaotic diet to the principles of proper nutrition, it should be remembered that this type of eating behavior is a natural, predominant choice that provides the body and its needs. After a period of achieving the desired body weight should not return to the previous style of food, the power system with this diet makes it easy and happy to adhere to its rules throughout life.

Medical nutritional restrictions

A diet that is suitable and is “right” for one and all, does not exist. Different health conditions, diseases, restrictions force us to adhere to different rules and menus. However, in general, this diet is considered the most "healthy" and most adaptable to the requirements of the body.

For More Info Please Visit: https://tinyurl.com/Protein-Power-Diet

Weight Loss | 7 Effective Weight Loss Tips|

Lose weight effectively and sustainably ... many people dream about it, but few can do it. The main reasons for this failure are the inefficiency of the methods used and the failure to follow the true rules of weight loss.


In this article, we will list the 7 golden rules that must be respected if you want to reach your ideal weight.



Why want to lose weight at all costs?

Beautiful body

The most obvious answer would probably be: to have a dream body . This is entirely true. Overweight forces us to have beads everywhere. And from an aesthetic point of view, we admit that this is not really what we are looking for.

However, when you start to lose weight and have a flat stomach ( To read: How to lose belly in 1 week?), The body becomes slenderer, the posture becomes more upright and the form is more emphasized. To make the transformation even more optimal, some people perform muscle building exercises.

But weight loss, especially fat loss also affects our overall health. It fights against many diseases, the best known of which are cardiovascular diseases, diabetes or too high a cholesterol ( 1 ).
Reaching your ideal weight will help you reduce the risk of these diseases.

In addition, by doing regular physical exercises, you strengthen your heart while burning your fat .

The 7 golden rules to lose weight effectively

Follow these very important rules for lasting weight loss.

1. Say goodbye to the scheme

This may surprise you, but contrary to what you may think, a draconian diet is not at all effective. For a moment, you can lose weight, but frustrations and hardships will make you eat even more when the diet is over. You will be able to resume your initial weight and even more.

That's why it's better to go for a food rebalancing than for a diet. Rebalancing one's diet means eating everything without sacrificing anything, but making sure you do not exceed the calories you need each day.

In food rebalancing, you are invited to reduce processed foods industrially while eating foods that provide the nutrients necessary for the proper functioning of your body.
The advantage of this method is an efficient and sustainable weight loss.

Note: When rebalancing food, it is also recommended to reduce sugar because it makes you hungry. On the other hand, you can take starchy foods.

2. Get into the habit of eating raw

If you want to lose weight sustainably, you need to get into the habit of eating healthy, that is, to eat unprocessed foods regardless of the form of processing.

Eating healthy means eating natural foods and preferably raw ones. This can be raw fruits and vegetables, but also nuts and seeds.

In fact, raw foods are a real source of essential nutrients for our body. The fruits are famous for the vitamins they provide. But they are also excellent hunger cuts . The nuts provide the body with essential fatty acids, essential for the proper functioning of the brain.

When you get this habit, you can then include cooked foods, but not processed industrially like legumes, eggs or soya.

Note: Cook your own dishes. Avoid fast puffs that are full of calories and are very bad for your heart health.
You can also use olive oil, but in small quantities for your salads.

3. Make detox

When we want to lose weight, we tend to focus too much on our diet and physical exercises. And, we often forget the presence of toxins that disrupt the metabolism .

Detox is also an important step in optimizing weight loss. But what is important to know is that it is even more important to take care of the organs that allow the elimination of these toxins.
For an effective detox using the skin, for example, the physical activities that make you sweat a lot are the most recommended. You can also go to the sauna for a detox moment but also to relax the muscles.



Drinking plenty of water helps eliminate toxins that poison your body through the kidneys. It is recommended to drink 3L of water per day divided into several glasses of water.
Note : Drinking a glass of fasting water optimizes the elimination of toxins, purifies and tones your body. To give a little boost to your gut, drink spinach juice from time to time .


4. Play short but intense sport

Everyone knows that the role of sport in weight loss is very important.
On the other hand, what is a pity is that most people do not know how to play sports to lose weight effectively.

Many people cling to the idea that to lose weight, you have to run for 45 minutes, 2 to 3 times a week. However, it has been shown that the most important thing is to have a moment of very intense efforts alternated with a moment of average efforts. The goal is to boost the metabolism for a while so that the body burns a maximum of calories. This type of sport is called Hiit or High Intensity Interval Training and it is very effective.



The type of exercises you do is not important. Whether skipping rope, running or cycling, simply think of alternating intense efforts and average efforts.

Note: For best results, weight training should precede aerobic exercise.

5. Eat in full consciousness

Eating very fast without even having the time to enjoy a meal is classic in our modern world.
Lack of time, obligation to return to work as quickly as possible, stress or simply the habit ... many are the reasons that can push to eat quickly.

However, this is harmful to our body, but especially it slows weight loss.
If you really want to lose weight and very effectively, learn to be aware of what you eat. Mindfulness is a form of meditation that encourages us to be aware of every action we take, to focus 200% on what we are doing.

Note : Mindfulness can be applied to different areas of our lives, especially during our meal. To do this, be grateful for the meal you are going to eat. Then, watch your plate and eat enjoying each flavor of what you eat. Eat very slowly, do not rush.

Make your mealtime a treat every time.

6. Pay attention to the glycemic index

Our body needs carbohydrates. Sugar plays an important role for the proper functioning of our brain.
By cons, an excess of sugar leads to significant damage in the body. This interferes with the functioning of insulin, which is the hormone regulating sugar in the blood. When the function of this hormone is disrupted, this is where we talk about diabetes, which is a dangerous disease.

But as we said, our body needs carbohydrates. So, how to do ? Simply by taking into account what is called the glycemic index .

To explain in a simple way, sugars that are quickly assimilated by the body have a high glycemic index. Those who are slowly assimilated have a low glycemic index and these are the ones we are interested in.




These are, in general, foods that consist of complete starchy foods such as whole brown rice or whole bread. Since they have a low glycemic index, their assimilation is slow, which lengthens the time of satiety.

Remember, therefore, if you eat whole bread at breakfast, you will avoid the cravings of 10 am.

7. Have goals and stay motivated

It's all about motivation in the end.

There are many theories about weight loss. But when you really want to do it, you will always find a way that you play sports or that you use a fat burner .

From the beginning, set your goals, be specific. How many kilos do you want to lose in how long? Then plan a program based on that.

Also, remember that what is important is not what the scale displays. Reason in terms of centimeters. Sometimes it's your clothes that give you the most relevant clue.

Learn to self-motivate and surround yourself with people who have the same goals as you.

Lose Weight Fast And Clean Up Your Body By Using Detox Drinks!

Do you want to lose weight fast and Want to renew in your life? And if you start a detox cure to start

on a good basis? The detox cure, called "detox" is a "soft" alternative to the diet, which allows your

body to release toxins accumulated in your body.



If your plan is to lose weight fast, follow these tips: These seven healthy, healthy drinks will help

you slim down quickly while helping to eliminate toxins, but also make you feel better about yourself and in your body.

1. The fruit and vegetable smoothie.

A green smoothie is a drink you need if you want to lose weight fast and reduce hunger in the

morning or afternoon. Rich in fiber needed for your body, the nutrients of vegetable juices and fruits

are well established. To make your green smoothie, a wide choice of ingredients is available to you:

spinach, salads, broccoli, cucumbers for vegetables, apples, bananas, mangos, or pineapple for fruits

... Add to that water, vegetable milk and chia seeds, you get a delicious 100% detox smoothie. Your turn now.


2. The grape juice.

The grape juice is a natural ingredient that is loaded with vitamin C, and that helps to increase the

metabolism of your body. This detoxifier is excellent for the liver and allows you to lose weight

easily. To make your detox drink from grapes, simply wash your fruit and mix it to harvest the juice.

By diluting with a little water, you get a delicious juice to drink every morning during breakfast.

3. Green tea.

                                           
Green tea is a very effective detoxifier. Indeed, green tea speeds up metabolism, burns calories, and

fat in record time. Loaded with antioxidants, green tea is a very good booster for the body and

metabolism. Green tea is to consume without sugar, hot or cold, according to your preferences. By

consuming green tea morning and evening every day, you will see, while combining with a healthy lifestyle, clear improvements.

4. The yogurt smoothie.

Yogurt is rich in calcium and very effective for weight loss and intestinal flora. Indeed, active

Bifidus yogurt is an excellent remedy against swelling of the belly and water retention and has

considerable fat burning properties. Adding active Bifidus yogurt to your smoothie mix is a great

idea. Fruits, vegetables and you have the detox smoothie you need!

5. The coconut milk.

Coconut milk is a natural drink to consume par excellence. Excellent stimulant for the metabolism,

loaded with electrolytes, its consumption is often recommended to people who suffer from stomach

problems and ulcers. Drinking two glasses of coconut milk daily, therefore, provide all the energy

needed for a whole day. In addition, coconut milk speeds up metabolism and helps eliminate all the

toxins produced in the body.

6. Cranberry juice (cranberry).

Cranberry juice is one of the essential drinks to lose weight fast. Rich in antioxidants, which help

eliminate the toxins accumulated in your body that cause cellular damage, its diuretic properties 

prevent water retention in the body. In addition, Cranberry juice is an excellent remedy to fight 

against urinary tract infections and kidney diseases.
7. Lemon juice.

We were recently talking about lemon properties for the body. Indeed, drinking lemon water

promotes the elimination of toxins and fats in the body because it is rich in potassium and vitamin C.

In addition, lemon water lowers cholesterol and boosts your immune system, hence the importance

of consuming it without depriving oneself!



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Try These weight loss Tips And Keep Weight Off

There are numerous questions that ought to be answered once you are seeking to seek out the absolute best of weight loss information. walking although all of the abundances of information will become confusing and wearing quickly. Below we've compiled some simple tips for creating the foremost of your personal weight loss journey.

Keep very little packs and boxes crammed with healthy snacks around your house and take some with you once you depart. on every occasion you crave for fast food or a snack, eat your very little pack of dried fruits or nuts. this can give you a healthy alternative to unhealthy snacks.

Don't attempt to eliminate all the carbohydrates from your diet to remain healthy. Yes, some carbohydrates will cause issues, however, they're a necessary food cluster and you wish to incorporate them in your diet. simply ensure you're uptake the proper kind. specialize in an uptake of fruits, vegetables, and whole grains.

Losing weight is simpler if you eat a high fiber diet. Fiber fills you up and is good for your health, too. By uptake a diet wealthy in fiber, you will not miss the calories being cut out, as a result of you may feel full longer once every meal compared to having a meal low in fiber.
Trying to lose weight? attempt surgical process meat. In general, vegetarians are leaner and lighter than meat eaters. there's a lot of less saturated fat in fruits, vegetables, and legumes than there's in animal products. attempt skipping the burgers and the hot dogs, and you're seeming to drop a couple of pounds.

When you try to lose weight, specialize in the positives about food, not the negatives. do not have faith in cutting out the "bad" foods; have faith in all of the great things on the healthier foods you will be uptake. this can cause you to feel higher about the food selections you are making, rather than regretting the loss of the junk foods.

A tip which will assist you to lose weight is to save a little little bit of food once you eat a meal. By saving simply a bit little bit of a meal, you will be taking in fewer calories than you usually would, and you may even be saving food for later.

One of the foremost important factors in prosperous weight loss is a daily exercise, yet it is also the one amongst the toughest things for individuals to take care of. But, it does not need to be so difficult! All you wish is simply half-hour daily of cardiovascular activity to begin you on the proper track. you'll be able to even break it up into 2 fifteen minute sessions.

It is extraordinarily vital to induce enough sleep if you wish to lose weight. Not obtaining enough sleep will cause you to achieve weight as a result of it will cause your metabolism to slow down and easily cause you too tired! it's easier to eat foods with a lot of calories once you are tired in a trial to give yourself a lot of energy to get through the day. Get Associate in Nursing adequate amount of sleep every night and your energy can skyrocket.



Allow yourself one little treat daily, like a cookie or a couple of little chocolates. Knowing {you won't|you can not} be fully empty your favorite indulgences will build it easier to stay to your diet overall. in addition, you'll relish this food more than usual if you create it a once-a-day reward, instead of senselessly snacking on sweets at will.

Using the information higher than you may notice that living a healthier, and skinnier, life is going to be so much easier than you ever imagined. each person's journey to healthy living is exclusive, however, these concepts are universal. If you retain the concepts in mind, you may see how successful simplicity will be.

Lose Weight by Changing Your Life-Style| Food To Eat On A Diet|

Tips How  To Lose Weight 

As you'll inevitably learn on your path to losing weight, effective weight loss isn't solely concerning looking what you eat, however rather more concerning changing your life-style. This means ever-changing your habits and the way you approach your every day life. Browse this info to assist you throughout the method.

If you're having a craving for one thing you'll be able to invariably try drinking a cup of decaffeinated coffee.This has antioxidants, which are good for you and it has been known to make the cravings go away. Adding a spoon of frozen low-fat whipped topping can make this into a treat.

It may sound counter-intuitive, but eating a larger breakfast can help you lose weight. Start your break day right with AN egg-white omelette or cereal toast with spread. Once you eat a lot of calories before midday, you cut back hunger levels later within the day.  The bigger breakfast you eat, the less you will over-eat later on.

Push yourself every time you exercise to better your last workout. If you ran for twenty minutes yesterday, attempt twenty two today. If you probably did twelve reps of AN exercise, attempt to do fourteen. Don't overdo it, but always trying to do more will help your body burn more fat and increase your muscle mass.

One thing every person should avoid when trying to lose weight is skipping meals. It may seem counterintuitive that skipping meals can cause you to gain weight, but your body's metabolism slows down a great deal when you don't have food. This makes it much harder to burn calories.

Why does restaurant food taste so good!? Well, mainly because restaurants add things to their foods to make them that way, such as butter and salt. More than you would likely ever put in those same foods if you cooked them yourself. Think about it, restaurants want to stay in business and to do that they need to make you keep coming back for more, which means they're absolutely going to load up on the bad stuff that tastes so good. If you want to lose weight, try eating more of your meals cooked in your own kitchen.

Treat yourself to a new outfit. Once you've got started your diet, purchase AN outfit that's a size or 2 but your regular clothes. As your diet progresses, keep trying it on, until you can finally fit into it. This gives you something to work towards, and once you get there, you will be reminded of what you have managed to achieve. You won't want to go back to your old size.

A good way to assist you lose weight is to pack some healthy meals with you before you get on AN aeroplane. Airplanes serve some of the worst food and if you're hungry, you virtually have no other options. By bringing healthy food you won't have to resort to airline food.

Stay committed! When you first start exercising, you can sometimes even gain weight. This is caused by the muscles being ripped beyond the usual amount (don't worry, it's completely safe!) and the body rushes water to that section to soothe the muscles. The process is called water retention. After a short time of steady exercise, the muscles become stronger and can not rip the maximum amount.

Lifestyle changes do not come easy. Breaking multiple habits that you've had for years, can be a very difficult thing to do. By using the data provided to you during this article, however, changing your life-style are going to be lots easier. It's up to you to use this information wisely, in order to make the change.

Weight Loss Training Videos

Weight Loss Training Videos

1. The Simplest Diet For Fighting Belly Fat

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2. The Role Of Hormones In Weight Loss

3. Fitting A diet Into Your Lifestyle

4. Finally, The Lose Your Belly Diet

5. It's Not Just About The Food

6. Training For Six Packs Abs And The Perfect Body

7. How To Get The Hollywood Look For Men

8. Conclusion 

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Weight Loss Breakfast Recipes For One Week Try Now!

Weight Loss Breakfast Recipes For One Week Try Now!

WAKE UP SANDWICH

You will need to come to life to the current early morning breakfast sandwich.

Ingredients

1/4 cup liquid egg (whites OK too)

2 tbsp lightweight sliced cheese

2 tbsp sliced green pepper

1 tbsp sodium reduced ham

Pepper to taste

1/8 tsp Italian seasoning (optional)

1 whole-grain English muffin, toasted

Directions

1. realize a bowl that's concerning identical size around as an English muffin and dishwasher safe.

2. In the bowl, mix together egg, cheese, pepper, ham, ground pepper and Italian seasoning (if using). Microwave on high for 1 minute. Turn the egg over and microwave for another 30 seconds to 1 minute.

3. Place egg on the toasted English muffin.

(Makes  1 Serving)

Calories Per Serving: 247 

APPLE OATMEAL

A delicious and warming breakfast treat

Ingredients

3 cups apple juice                              

1/2 tsp ground cinnamon

1 1/2 cups quick oats

1/2 cup chopped apple

1/4 cup maple syrup

1/4 cup raisins

1/4 cup chopped walnuts

4 tbsp fat-free vanilla yogurt

Directions

1. Combine apple juice and cinnamon in a medium saucepan. Bring to a boil.

2. Stir in oats, chopped apple, maple syrup, and raisins.   

3. Reduce heat and cook until most of the juice is absorbed, stirring occasionally. Fold in walnuts.

4. Top each bowl with a tablespoon of yogurt.

(Makes 4 Servings)

Calories Per Serving: 271

MELON SMOOTHIE

This smoothie harnesses the natural sweetness of the Watermelon.

Ingredients

3 cups watermelon chunks

1 small banana, chopped

1 cup ice

1 1/2 cups 0% fat vanilla yogurt  Directions

1. Put watermelon chunks, chopped banana, ice and yogurt in a blender. Blend until desired smoothness.  

 2. Pour into glasses.

(Serving Size 12 oz)

Calories Per Serving: 158

Weight Loss Breakfast Recipes For One Week Try Now!

WHOLE WHEAT PANCAKES

A healthier choice than pre-mixed pancake batters. Top them wisely as that will add calories,

Ingredients

1 cup whole wheat flour

1 tsp baking powder

1/2 tsp baking soda

1/8 tsp salt

1 egg, lightly beaten

1 cup low-fat buttermilk

2 tbsp honey

Directions

1. Whisk whole-wheat flour, baking powder, baking soda and salt in a medium bowl.   

2, In a small bowl, combine egg, buttermilk, and honey.   

3. Make a well in dry ingredients and stir in egg and buttermilk mixture. Allow batter to rest for a few minutes.

4. Set a nonstick frying pan over medium-high heat. Drop batter by 1/4 cupfuls on to griddle or pan. Cook until the edges begin to dry and bubbles appear in the pancakes. Flip and cook for 1-2 minutes more.

(Makes 8 pancakes)

Calories Per 2 Pancake Serving: 188

MORNING POWER BAR

Power up your morning workout with this healthy power bar.

Ingredients

1 cup old-fashioned rolled oats

1/4 cup slivered almonds

1 tbsp flaxseeds, preferably golden

1 tbsp sesame seeds

1 cup unsweetened whole-grain puffed cereal (see Note)

1/3 cup currants

1/3 cup chopped dried apricots

1/4 cup creamy almond butter (see Note)

1/4 cup turbinado sugar (see Note)

1/4 cup honey

1/2 teaspoon vanilla extract

1/8 teaspoon salt

Directions

1. Preheat oven to 350°F. Coat an 8-inch-square pan with cooking spray.

2. Spread oats, almonds, flaxseeds and benni seeds on an outsized, red-rimmed baking sheet. Bake till the oats are gently cooked. Transfer to an outsized bowl. Add cereal, currants, apricots, and raisins; toss to mix.

3. Combine almond butter, sugar, honey, vanilla and salt in a small saucepan. Heat over medium-low, stirring frequently, until the mixture bubbles.

4. Immediately pour the almond butter mixture over the dry ingredients and blend with a spoon or spatula till no dry spots stay. 

5. Transfer to the prepared pan and press the mixture down firmly to make an even layer.

6. Refrigerate until firm, about 30 minutes          

(Makes 8 Bars)

Calories Per 1 Bar Serving: 244 calories

Weight Loss Breakfast Recipes For One Week Try Now!

TEXAN OMELETTE WRAP

This wrap is a healthy taste of the south-west.

Ingredients

1 large egg

1 large egg white

1/2 teaspoon hot sauce, such as

Freshly ground pepper, to taste

1 tablespoon chopped scallions

1 tablespoon sliced recent cilantro, or parsley (optional)

2 tablespoons ready black bean dip

1 9-inch wheaten wrap, (see Ingredient note)

1 teaspoon vegetable oil

2 tablespoons grated pepper Jack or store cheese

1 tablespoon prepared green or red salsa, (optional)

Directions

1. Set oven rack 6 inches from the heat source; preheat broiler.  

2. Stir along eggs, sauce and pepper, scallions and cilantro (or parsley), if using.

3. If black bean dip is cold, warm it in the microwave on High for 10 to 20 seconds. Place wrap between paper towels and heat within the microwave on High for regarding ten seconds. unfold dip over the wrap, feat a 1-inch border all around.

4. Brush oil over a 10-inch nonstick skillet; heat over medium heat. Add the egg mixture and cook 20 to 30 seconds. Place the frying pan beneath the broiler and broil simply till the highest is set, twenty to thirty seconds.   

5. Slide the omelette onto the wrap. Sprinkle with cheese. Roll the wrap and serve with salsa.

(Makes 1 Serving)

Calories  Per Serving: 321

MUESLI

A classic breakfast that is power packed with dried fruit and healthy nuts.

Ingredients

300g jumbo oats

100g Allbran

25g wheat germ

100g dark raisins

140g ready-to-eat apricots, cut into chunks

50g golden linseeds

Directions

1. Mix everything in a large bowl.

    

2. Store for up to 2 months, airtight.

3. Serve with Milk if you prefer

Calories Per 1 Cup Serving: 124