Keto Breakfast Recipes and Ideas

 

 

A desire to try the low carb diet? Or a desire to change the usual breakfasts?

You can accompany each of these recipes of a hot unsweetened drink (infusion, tea, coffee …) for a complete and healthy breakfast. These breakfasts will give you good energy to start the day, while maintaining your fitness weight or helping you lose weight.

It is true that for most of us we are used to taking sweet breakfasts except that in this food mode carbohydrates are valuable. So we will have to change our habits on that side as well. For me it was a bit difficult at first but after a week I took my little habits. The advantage of eating this style of breakfast is that it is rich in fat and therefore it is easy to hold until lunch (even until 2 pm) without any cravings.

The first meal of the day is one of the most important. Starting on a good basis the day is very important.Here are 3 examples of breakfasts to make your life easier in this transition.

Example 1 of a ketogenic breakfast

Full breakfast with lots of fat, a little protein and very little carbohydrate.

What Amount Calories (kcal) Gucid (g) Lipids (g) Protein (g)
eggs 3 large 215 1 14 19
Bacon 2 slices 90 0 7 5
Lawyer 1 way 234 12 21 3
Coconut oil 1 case 120 0 14 0

Example 2 of a keto breakfast

Our second example contains more protein than the first but still keeps a high concentration of fat. Keep in mind that 65% of calories must come from fat.

What Amount Calories (kcal) Gucid (g) Lipids (g) Protein (g)
eggs 3 large 215 1 14 19
Butter 2 cases 90 0 10 0
Lawyer 1 way 234 12 21 3
Smoked salmon 60 gr. 70 0 3 13

Example 3 of breakfast keto

An additional variant with the addition of chicken.

What Amount Calories (kcal) Gucid (g) Lipids (g) Protein (g)
eggs 3 large 215 1 14 19
Butter 2 cases 90 0 10 0
Chicken sausage 1 140 2 8 15

Breakfast Meals

Starting the day with an adequate supply of nutrients and vitamins is essential to have enough energy and good morale . That’s why breakfast is the most important meal of the day, because it is the first food that the body receives after a few hours of fasting during sleep .

However, it is sometimes a race against the clock that starts with a series of early activities that sometimes end up relegating breakfast to the background. For all these reasons, we will show you here how to make this the best experience of the day, with practical and beneficial tips that will help you optimize your time while allowing your body to energize!

First of all, be aware that dairy products , fruits and cereals are among the foods that should not be missed in a healthy and balanced breakfast; you can add cold cuts (ham, for example) and sweets in small quantities.

The secret is to plan a balanced breakfast that includes the right ingredients while meeting your tastes and possibilities. Take a look at our suggestions and choose your ideal breakfast!

Our suggestions for a good breakfast
Fruits

Dairy products: 1 serving; at choice, fresh milk or powdered milk, a yoghurt or a part of koumis.
Cheese or substitute food: 2 servings; to choose from, a piece of cheese, 1 egg , 1 slice of ham or sausage.
Flours or cereals: 1 portion of arepa, toast, biscuits or cereals .
Drink: 1 glass of orange juice (or your favorite fruit) or a hot drink.
Fruits: 1 serving.
In any case, it is recommended to avoid foods that contain a lot of fat as well as fried foods.

But if you want to simplify your breakfast, see the following options:

Cereals with milk. If you have little time and love cereals, it’s a good choice. Remember that there are several kinds of cereals; some are part of the fitness range, so they contain less sugar and more fiber, or others, which usually contain a lot of sugar .

Regardless of your choice, what matters is composing calorie intake, using skim milk and fruits (using them to sweeten low sugar cereals).

A fruit salad. You can mix small amounts of fruits like mango, papaya, strawberry and banana to make it; it is easily digested and is appropriate if you do not spend a lot of money on your daily activities.

A sandwich. You only need 2 slices of bread, mortadella or ham, and a slice of cheese . If you wish, you can add jam or butter, and accompany it with a drink such as a fruit juice or a coffee .

Remember …
Breakfast should be 20 to 25% of the total calories of the day. So give your body the energy it needs to start well each morning and keep the same energy all day long!