“Healthy” is the new trend these days. Some people join a gym or make a resolution to join them, while some just don’t care about their health, and that’s fine too. We’ve seen so many celebrities transform from 300kgs to 90kgs. That’s not a miracle that happened overnight, but they worked on their body to get the shape they are in right now. We’ve all been body shamed for being fat, skinny or too skinny, but to those people, all we can do is send them our love and pray they change their perceptions. But being healthy is different from being in good shape. Being healthy helps you to keep your body away from the toxic materials that will ruin your digestive system or immune system. According to recent scientific studies, when you have a good and healthy breakfast, you can control your body weight. The body weight we have may be because of overeating or consumption of too much junk. To control that by eating salad or including it in your diet will help you maintain your body weight and keep you away from the unhealthy food.
I’ll list some healthy breakfast salads and smoothies that will keep you healthy on a daily basis.
1. Smoothie Bowl
Your smoothie bowl will include various fruits and many other ingredients beneficial for you. I’ll tell you my smoothie bowl recipe which you can try.
Recipe: Frozen Fruits (you may include whichever fruit you like)
Coconut water (it will help you to keep your electrolyte level proper)
1 Banana Chopped into small slices
Few strawberries
Shredded Coconut seeds
Granola (Lowers your cholesterol)
Chia seeds (Supplies the protein you need for your body)
Maple Syrup
Greek Yogurt
Add all this in a blender, and you’ll get a thick shake. Not just an ordinary shake, but a shake that is full of nutritional value. Pour that smoothie into the bowl and add chopped bananas and walnuts on top.
2. Egg Salad
This sort of a dish is perfect if you like having an egg or a dish made of ship, every once in a while. This recipe will provide you a high level of proteins.
Recipe: Boiled eggs
Cucumber (chopped)
Tomatoes (chopped)
Spinach
Parsley
Pepper
Salt
Put all the solid ingredients in the bowl, pepper and salt is added, and toss it.
3. Avocado Toast
Recipe: Avocado
Bread toast
Cucumber
Corn
Pepper
Salt
Take the bread and toast it. Mash avocado so that the whole bread is covered in it. Use sliced cucumber with corn, pepper, and salt to give it flavour.
4. Sweet Breakfast Quesadilla
Sweetness will harm you but healthy sweetness won’t
Recipe: Wheat tortilla
Almond Butter
1 Banana
Dark Chocolate
Cinnamon
Maple Syrup
Heating the tortilla before will help you to give it a crisp. Add almond butter as a spread and mix banana and dark chocolate with cinnamon. Put the mixture on the tortilla and flip over one side of the tortilla to check if it has browned. In the end, remove it from the pan and cut into pieces.
5. Mushroom Egg Sandwich
Recipe: 1tsp oil
½ Cup baby tomatoes
Pepper
Salt
2 Eggs
Whole wheat bread
Add a tablespoon of oil in a pan after pre-heating the pan for a few minutes. Add baby tomatoes, then put in eggs, salt and pepper according to you taste. Insert it between two pieces of bread. And serve.
6. Coffee Smoothie
This is one of my favourites to have in the morning. Ordering a coffee from Starbuck’s would by costly. Instead, make a coffee smoothie so that every morning you’ll get the same kick with coffee and health added to it.
Recipe: Frozen Banana
Brewed black coffee
Peanut Butter (Protein)
Carry it with you at your work or just drink sitting on your breakfast table.
7.Healthy Peanut Butter sandwich
Healthy Peanut Butter sandwich
Recipe: Peanut Butter
Maple Syrup
Cocoa
Whole wheat bread
It’s an easy dish to make. If you’re in a hurry, these ingredients will be available anytime in your cabinet. First make a paste or dip by mixing peanut butter, maple syrup and cocoa and use it as a spread on the bread, or you can use it as a dip with your fruits.
8. Oats Cookie
Recipe: Few almonds/ raisins
3 Banana
Rolled oats
Mash the bananas, add rolled oats and put almonds in it. Make small cookies and place it onto the tray and bake at 180°C for 15-20 minutes.
9. Cold Cookies
Using the usual baking process may go out of style, so the new cool way is to put it in a fridge.
Recipe: unsweetened coconut
Peanut Butter
Cinnamon
Maple Syrup
Coconut oil
Assemble all the ingredients and spread it on it, flat. Put it in the refrigerator for 1-2 hours and later cut into pieces.
10. Apple Nachos
Scrolled through Instagram and stumbled upon a picture of nachos with cheese dripping and found yourself drooling? No, just me? These apple nachos can be an alternative to your craving.
Recipe: Apple
Peanut Butter
Almond Butter
Cut the apple sideways so that it looks like a doughnut. Apply peanut Butter and almond butter mixture on it.
11. Yogurt Bowl
Yogurt, a good source of probiotics and calcium is a magic ingredient in all the dietetic food.
Recipe: Coconut Milk
Yogurt
Kiwi (source of vitamins)
Strawberries (anti-oxidant)
Granola
Mix the coconut milk and yogurt and form a thick paste. Add all the fruits in the mixture and garnish it with granola.
12. Cheese Sandwich
I know you might be wondering how Cheese is allowed as diet food. But we’re not using mozzarella or cheddar, in fact, we’ll be using cream Cheese.
Recipe: Cream Cheese
Avocado
Cucumber/ Zucchini
Spinach
Whole-grain bread
Use cream Cheese as a spread and mash avocado. Cut cucumber and add spinach.
There are so many bodybuilders who need a healthy and heavy breakfast. We’ll discuss some of the heavy and healthy morning dishes for them.
13. Burrito Bowl
Mexico came up with this amazing invention, and we can’t stop thanking them for this. Going into some Mexican restaurant and ordering a bowl or burrito is expensive in India. So we’ll make our own delicious and healthy bowl of a burrito.
Recipe: Onion
Garlic
Tomato pastes
Pepper
Salt
Tofu/ Paneer
Oregano
Kidney beans
Cilantro
Guacamole
Brown Rice
On a pan preheat the oil and add onion, saute it till it becomes light orange, then add garlic, tomato paste, pepper, and salt. These mixture helps you to keep away cardiovascular disease. Next, put tofu or paneer which helps you to maintain your calorie and make your food taste good. Add boiled kidney beans and other ingredients in the mixture. In the end, in a bowl put the mixture at one side of the bowl and boiled brown rice on the other.
14. Chickpea Sandwich
Due to the high fibre content, it helps in weight loss.
Recipe: ½ cup chickpea
Vegan mayonnaise
Sprouts
Avocado
You can use this sandwich to make your breakfast and lunch too. Pack it and carry it to work.
15. Lemon Pasta
Lemon includes vitamins and other nutrients that can help you control your weight and adding it pasta will give it a twist.
Recipe: Garlic
Olive Oil
Lemon zest
Lemon juice
Dairy free Cheese
Parsley
Cook like regular pasta and the ingredients being all healthy, you won’t regret having it.
16. Quinoa Bowl
Quinoa is known for the protein-rich quality. It’s also high in fibre.
Recipe: 1 cup of quinoa
Vinegar
Cup beans
Corn kernels
Seasoning mix
Chopped cilantro
Mix quinoa, beans, corn and seasoning Mix with vinegar at last garnish it with chopped cilantro.
17. Spinach Pasta
Whoever said Pasta isn’t healthy, show them this.
Recipe: Pasta
Vegan Butter
Spinach
Vegan Cheese
Garlic powder
Salt and pepper
Use vegan Butter and garlic at the starting add chopped spinach with salt and pepper and top it with vegan Cheese.
18. Mashed Potato Quesadilla
This game is getting more interesting. Quesadillas will give you a new way to look at food and cooking.
Recipe: Tortillas
Mashed potatoes
Vegan Cheese
Green onion
Heat the tortillas and add mashed potatoes with cheese grated on it. Let them cook for a while and flip the tortillas and make it brown and take it out and cut into wedges.
19. Chicken Wrap
No, I’m not telling you to go and order a chicken wrap. It’s unhealthy, but you can make it healthy.
Recipe: Shredded chicken
Vegan Cheese
Pesto sauce
Lettuce
Cabbage
Tomato slices
Multi-grain tortilla
Use the tortilla after heating for a while. Add chicken, pesto sauce, lettuce, cabbage with tomato slices and wrap it.
20. Boiled egg wrap
Here comes the heaviest food that will taste good and keep your health on track by keeping away the unwanted calories.
Recipe: Greek yogurt
Three chopped eggs
Lemon juiced
Celery
Green Onions
Avocado slices
Tomato slice
Multi-grain tortilla
First make a mixture of Greek yogurt, eggs, celery, and avocado. Tomatoes and green onions. Heat the tortilla and add the mixture and let it heat for few minutes. Take it out and wrap it.
Don’t lie if you didn’t feel like ordering online some junk food. Don’t worry its normal just a little self-control and self-dedication will help go a long way.
