Breakfast is sacred! But you’re on a diet and have no idea what to eat without undoing all your hard work. Don’t panic! Here are some healthy diet breakfast recipe ideas. Enjoy!
Should you eat breakfast when you’re on a diet?
There’s no clear-cut answer to this question. Nutritionists tend to recommend breakfast, which not only helps recharge your batteries after a night of fasting, but also keeps you going through the morning without an energy slump. Skip it, and you risk feeling exhausted by mid-morning and reaching for the first snack that’s fatty or sugary.
But what if you’re simply not hungry ? It’s better not to force yourself and wait until you feel it: the rumbling stomach, the dry mouth, the light-headedness — you know the feeling! That said, if you have no appetite in the morning, plan something healthy to eat a little later, based on your lifestyle and schedule, so you can make it to lunch without caving.
What should you eat for breakfast when you’re on a diet?
Diet breakfast recipe no1: healthy pancakes
Here’s an indulgent yet light breakfast recipe. Pair it with an unsweetened hot drink (to rehydrate your body). To make it (2 servings), you’ll need:
- 120 g buckwheat flour
- 100 g unsweetened apple sauce
- 1 egg
- 20 cl plant-based milk of your choice
- ½ tsp baking powder
To prepare the pancakes:
- pour the flour and baking powder into a mixing bowl;
- make a well and add the apple sauce and egg;
- mix together, then gradually stir in the plant-based milk until you get a smooth batter;
- cook small rounds of batter in a lightly greased non-stick pan, 2 minutes on each side;
- serve with fresh fruit pieces, berries, or a drizzle of maple syrup (just a drizzle!).
Recipe no2: fruity smoothie bowl
A second breakfast packed with vitamins, perfect for those who can’t get enough of fruit! To make this smoothie bowl recipe (1 serving), you’ll need:
- 1 large banana
- 1 mango
- 1–2 kiwis
- Nutritious toppings, such as flaked almonds, coconut powder, cacao nib pieces, Goji berries
This quick recipe takes just a few minutes:
- peel your fruit and place in a blender;
- blend well, adjusting the consistency with a little water if needed;
- pour into a bowl and top with your chosen toppings.
Recipe no3: homemade granola
If breakfast means a bowl of cereal for you, why not make your own granola? Here’s a homemade granola recipe that’s healthy and delicious — perfect for those who don’t have time to spare in the morning but still want to stay on track. A bowl of granola should always be paired with a piece of fruit on the side.
To prepare your granola in advance, you’ll need:
- 170 g mixed seeds and nuts
- 280 g of rolled oats
- 4 tbsp liquid honey or maple syrup
- 2 tbsp coconut oil
Here’s how to make it:
- preheat your oven to 150o;
- roughly crush the seeds and nuts in a mixing bowl;
- stir in the rolled oats;
- add the coconut oil and your chosen sweetener;
- spread the mixture in an even layer on a baking tray lined with parchment paper;
- bake for 15 to 20 minutes, stirring halfway through, until everything is golden;
- remove from the oven, leave to cool, then transfer to a jar;
- enjoy a 30 g serving each day with your choice of milk (unsweetened plant-based or skimmed cow’s milk).
Recipe no4: avocado toast
Who says breakfast always has to be sweet? When you’re on a diet, it’s important to protect your muscle mass. In the morning, going savoury and protein-rich is a perfectly valid choice. Here’s a quick recipe that’s ideal for calorie tracking :
- Two generous slices of rye bread
- Half an avocado
- One egg
- One tomato
- A splash of milk
- Salt and pepper
- 1 tsp neutral oil
Here’s how to make it:
- in a bowl, beat the egg with a splash of milk until well combined;
- pour the mixture into a lightly greased, hot non-stick pan and cook until you have soft scrambled eggs;
- in a second bowl, mash the avocado into a rough purée, season with salt and pepper;
- toast the two slices of rye bread;
- once toasted, rub them with the tomato cut in half;
- spread the avocado mash on the toast, then top with the scrambled egg;
- enjoy with an unsweetened hot drink and a piece of seasonal fruit on the side.
Recipe no5: chocolate chia pudding
The last of our diet breakfast recipes needs a little advance preparation, but it’s truly delicious! Wholesome, healthy and indulgent all at once — you’re going to love it. To make it (2–3 servings):
- 350 ml unsweetened plant-based milk
- 20 g unsweetened cocoa powder
- 60 g chia seeds
- A pinch of cinnamon
- 1 tbsp liquid honey
- ½ banana
- 1 kiwi
The method is wonderfully simple:
- combine the chia seeds, milk, cocoa powder and pinch of cinnamon in a container;
- leave the chia seeds to swell until you get a pudding-like consistency;
- cut the kiwi and banana into small pieces;
- sweeten the pudding with honey, add the fruit pieces and stir;
- enjoy!