Breakfast-constructor. Developing an ideal menu for a slim body

Crazy life rhythm, sorely lacking spare time are major challenges for healthy eating. Very often, we don’t have enough time for having the most important meal of the day, which is breakfast. Yet, it should not make you think that all you have to do is hastily gnaw on a chocolate bar, washing it down with a cup of sweet tea or coffee or get to your office, hastily shaking off the crumbles of a croissant with butter cream from your blouse.

Does it sound like you? Then, we advise you to hurry up and familiarize yourself with the products, which will help you create a simple and healthy breakfast for loosing weight in just five minutes. It will be very useful if you follow 3 simple steps about this list of products. You should:

  • print it out,
  • hang it on the wall or the fridge
  • ensure a constant availability of these products in your fridge or pantry.


OatmealThe main source of "complex" carbohydrates are namely the unrefined grains.

If you are looking for an idea of a breakfast for weight loss, you should remember that products, rich in dietary fibers, reduce the calorie intake thanks to greater satiety. If you consume oatmeal as the first meal of the day, you may save yourself from excessive weight.

Fast and successful weight loss process may only be achieved if you use a natural cereal, instead of the largely advertised breakfast cereals with excessive sugar content, as well as harmful trans fats and various additives.

Great to combine with: fruit, yogurt

Tip: oatmeal doesn’t necessarily require boiling. You may pour hot water over cereal and let it sit for a few minutes under the lid. After that, you may garnish it with nuts or fruit, and enjoy your perfect breakfast for weight loss and muscle gain.

Rye (whole grain) bread

Rye breadMany people, who are trying to develop a diet plan or a successful and fast weight loss, wonder if they may eat bread for breakfast. You should know that a high-quality mix of various carbohydrates is very important for a proper energy level during the entire day. Rye or whole wheat bread will provide with such important elements, as:

  • minerals,
  • fiber,
  • B group vitamins.

Great to combine with: cheese, vegetables


Multiple beginner weight watchers wonder if eggs for breakfast contribute to weight loss and may be beneficial for their health. IN addition to folic acid, the list of microelements that you will get from eggs is as follows:

  • Eggscalcium,
  • magnesium,
  • zinc,
  • iodine,
  • iron,
  • phosphorus.

Since the myth about harmful cholesterol you may get through eating eggs very often is now rejected, let’s see, what vitamins we may also get from this valuable protein (10 g per egg) source:

  • A,
  • B2,
  • niacin (B3),
  • B6,
  • biotin,
  • B12,
  • D.

All these will help you maintain a healthy immune system and a high enough energy level to go in for exercising and successful weight loss.

Great to combine with: rye/wheat bread, cheese, vegetables


CheeseMany of us would be simply delighted to hear that we may have cheese for breakfast in weight loss period. By the amino acids content, the proteins that this dairy product contains, are close to the proteins of human tissues and organs. In addition to this, cheese contains essential amino acids that the body is incapable of producing on its own:

  • methionine,
  • tryptophan,
  • lysine.

Another important thing to know is that cheese contains a lot more calcium than the cottage cheese. Plus, the nutrient availability in cheese reaches 99%, which results to satiation.

Great to combine with: rye/wheat bread, vegetables, eggs.

Unsweetened yogurt

Unsweetened yogurtMany of us would be simply delighted to hear that we may have cheese for breakfast in weight loss period. By the amino acids content, the proteins that this dairy product contains, are close to the proteins of human tissues and organs. In addition to this, cheese contains essential amino acids that the body is incapable of producing on its own:

  • methionine,
  • tryptophan,
  • lysine.

Choosing yogurt with the minimum contents of preservatives and other additives, which contain live cultures will give you great benefits, since these good bacteria will improve your immunity and resistance to stress. Thus, yogurt will be a fantastic breakfast idea for weight loosing or muscle gaining people.

Great to combine with: oat flakes, fruit.

Cottage cheese

Cottage cheeseCottage cheese is a fantastic product for breakfast before workout or after it since:

  • it contains the dairy protein (casein) that may replace animal protein
  • it has a high nutritional value
  • you should eat only 300 grams of cottage cheese per day to make up for the required daily norm of protein
  • lactic acid bacteria improve digestion and regulate intestinal peristalsis.
  • amino acids protect liver tissue and improve its work.

All the beneficial effects of cottage cheese make it one of the number one picks for everyday consumption among people, who care about their health and prefer natural sources of protein and good bacteria.

Great to combine with: fruit.

Fruits and berries

Fruits and berriesThese products will improve your intestinal activity and help you feel full due to the dietary fiber they contain. However, substituting your breakfast for weight loss only with a serving of fruit and berries is strongly not recommended. If you combine them with yogurt or cottage cheese, you will get a lot more benefit from them, as well as a longer fullness.

In winter time, you may switch to dried berries and fruit, but pay careful attention to their processing, since it may include sugar saturation, which will surely not benefit your fast weight loss plan.

Tip: a glass of freshly squeezed juice that so many fans of healthy eating love, is, in fact, not the best choice you can make. It contains a large amount of "fast sugars", which are strongly not recommended to be consumed in the morning, since they:

  • sharply increase the glucose blood level,
  • provoke hunger,
  • promote weight gain.
  • Great to combine with: yogurt, cottage cheese, oatmeal.


CoffeeCoffee is a product that many people find indispensable for a morning meal. However, if you are one of those who prefer having just coffee in the morning, you should remember that it is a drink, and not a breakfast sustitute. However, coffee contains many useful elements, like flavonoids, minerals, and anti-oxidants, due to which it:

  • increases focus
  • improves efficiency
  • boosts energy.

Tip: always drink natural coffee, without adding sugar, cream or ice cream!

Green tea

Green tea is a great alternative to coffee, since it contains a caffeine analog, named theine, which:

  • activates brain activity,
  • improves mood,
  • enhances performance,
  • boosts efficiency.

Green teaOther beneficial effects of green tea may make you prefer it over coffee as your morning drink. In fact, green tea makes part of various weight loss supplements, since its various beneficial effects over weight loss and human health have been proven long ago:

  • it improves immunity,
  • contributes to the excellent state of the nails, hair and teeth
  • is an effective antioxidant
  • inhibits free radicals in the body, reducing the risk of cancer.

In addition to the rules we set in the very beginning of our review on the constructor for breakfasts for weight loss and muscle gain, we may also add several tips that may help you reach your goal of starting your day properly:

  • always give yourself 5 extra-minutes in the morning to have breakfast
  • aim at simple breakfasts that are easy to make
  • use overnight cooking technique to always wake up to a ready-to-eat morning meal
  • don’t give up, if you don’t manage to start having proper breakfast from the very beginning. Stick to the plan and do your best!

You can make it!