5 good lunches

5 bons déjeuners

According to a poll by Ricardo/Light, 80% of Quebecers eat breakfast almost every morning. In this period of confinement, the breakfast is more common, because the lack of time is no longer evoked as an excuse for not eating.

However, many tend to eat consistently the same thing every morning so that variety is always a guarantee of health. For others, the breakfast is mainly composed of carbohydrates, while a protein intake significant can we satiate for longer and most importantly, prevent the cravings in the morning. This week, I offer you 5 balanced breakfasts !

A balanced breakfast

The balanced breakfasts offered all bring at least 15 g of protein, less than 15 g of fat and a maximum of 50 grams of carbohydrates. They are all excellent sources of fiber (6 g and more) and are suitable for people with diabetes.

Oatmeal “overnight”

I love making this recipe to prepare the day before, and which can also be eaten in the morning. Oats contains soluble fibre that promote blood sugar control and blood cholesterol.

80 ml (1/3 cup) of rolled oats

80 ml (1/3 cup) of soy beverage nature

15 ml (1 tbsp) of chia seeds

30 ml (2 tbsp) of Greek yogurt

60 ml (1/4 cup) blueberries

15 ml (1 tbsp) of walnuts

NUTRITIONAL VALUES

  • Protein : 18 g
  • Fat : 13 g
  • Carbohydrates : 50 g
  • Fiber : 13 g

English Muffin

The English muffin is a good choice, it brings a lot less carbs than a bagel, and there are varieties of whole wheat on the market.

1 English muffin, whole wheat

1 egg

1 slice of avocado

1 slice of tomato

1 slice of cheese, mozzarella, part skim 17 % m. g. (30 g)

NUTRITIONAL VALUES

  • Protein : 21 g
  • Fat : 15 g
  • Carbohydrate : 31 g
  • Fiber : 6 g

Muffin house his and dates with Greek yogurt

You gain time to prepare a recipe of muffins on Sunday ! One morning in a hurry ? Just take the muffin and accompanied by a glass of milk or a yogurt topped with fruit and nuts.

1 bran muffin and dates home

125 ml (1/2 cup) plain Greek yogurt 0 % m. g.

15 ml (1 tbsp) almonds

15 ml (1 tbsp) of chia seeds

80 ml (1/3 cup) of apple pieces

Cinnamon to taste

NUTRITIONAL VALUES

Protein : 19 g

Fat : 13 g

Carbohydrates : 40 g

Fibre : 9 g

Galette buckwheat with ricotta cheese

Buckwheat, this pseudo-cereal gluten-free is very popular for people intolerant to gluten. Top the burger with a protein source (eggs, ricotta cheese, Greek yogurt) to in fact a full breakfast.

1 pancake house buckwheat (40 g)

60 g (1/3 cup) ricotta cheese 7 % m. g.

15 ml (1 tbsp) almonds

15 ml (1 tbsp) of chia seeds

15 ml (1 tbsp) of sliced strawberries

NUTRITIONAL VALUES

Protein : 15 g

Fat : 15 g

Carbohydrates : 32 g

Fiber : 7 g

Tortilla breakfast

The kids love tortillas lunch that you can garnish according to the inspiration of the moment !

1 tortilla whole grain

2 scrambled eggs

1 small tomato

80 ml (1/3 cup) red bell peppers

80 ml (1/3 cup) celery

30 ml (2 tbsp) onion

NUTRITIONAL VALUES

  • Protein : 20 g
  • Fat : 14 g
  • Carbohydrate : 38 g
  • Fiber : 6 g
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