My Breakfast

Here is a recipe for a 350-calorie breakfast with chia seeds, blueberries, and nuts:

Ingredients:

1/4 cup chia seeds

1 cup unsweetened almond milk or water

1/2 cup blueberries (fresh or flozen)

1/4 cup chopped nuts, such as almonds, walnuts, or pecans

Instructions:

• In a small bowl, combine the chia seeds and almond milk. Stir well and let sit for 5 minutes to allow the chia seeds to absorb the liquid.

(if you like, you can sit in the refrigerator overnight).

• Add the blueberries and nuts to the chia seed mixture. Stir well.

• Enjoy your breakfast immediately!

Nutritional information:

Calories: 350

Fat: 15 grams

Protein: 10 grams

Fiber: 13 grams

Carbs: 25 grams

This recipe is a great source of fiber, protein, and healthy fats. It is also a good source of antioxidants, thanks to the blueberries. The chia seeds provide omega-3 fatty acids, which are important for brain health and heart health. The nuts add a nice crunch and provide additional protein and healthy fats.

This breakfast is filling and will help keep you feeling full until lunchtime. It is also a good source of nutrients that are important for overall health.

Ingredients:

For the porridge:

¼ cup (30g) rolled oats

1 cup (240ml) unsweetened almond milk

¼ cup (40g) uncooked soy beans

¼ cup (40g) uncooked red beans

¼ cup (40g) uncooked green beans

¼ cup (40g) uncooked white beans

¼ cup (40g) uncooked mung beans

For the toppings:

1 cup (150g) mixed or single berries (strawberries, blueberries, raspberries)

1 tablespoon (14g) chopped walnuts

Instructions:

• Rinse the soy beans, red beans, green beans, white beans, and mung beans thoroughly under running water.

• In a high pressure cooker, combine the rinsed beans, oats, and almond milk.

• Lock the lid and set the valve to "pressure."

• Cook on high pressure for 20 minutes. We prepare everything the night before and use the timer and will be ready in the morning.

• Once the cooking time is complete, let the pressure release naturally for 10 minutes.

• Release any remaining pressure manually.

• Divide the porridge into three bowls. If you are single person, it is okay to store in the refrigerator for the next two days. 

• Top each bowl with a third of the berries and walnuts.

Enjoy!

Nutritional information (per serving):

Calories: 320

Fat: 10g

Protein: 12g

Fiber: 13g

Carbs: 47g

This recipe is a great source of fiber, protein, and healthy fats. It is also a good source of iron, magnesium, and potassium. The oats provide beta-glucan, a type of fiber that has been shown to lower cholesterol levels and improve heart health. The beans provide a variety of vitamins and minerals, including iron, magnesium, potassium and proteins. The berries add a touch of sweetness and provide antioxidants. The walnuts add a nice crunch and provide additional protein and healthy fats.

This porridge is filling and will help keep you feeling full for hours. It is also a good source of nutrients that are essential for overall health.

I hope you enjoy this recipe! Let me know how you like it.

If buying individual ingredient is too much for you, it turned out that you can buy the all ingredients in a package. 

Avocado whole wheat toast with one poached egg

Avocado toast is a healthy and delicious breakfast  that is high in fiber, healthy fats, and protein. It is also a good source of vitamins and minerals, including potassium, iron, calcium, and vitamin C.

Poached eggs are a low-calorie and low-fat source of protein. They are also a good source of choline, an important nutrient for brain health.

Nutrition facts:

Calories: 380

Fat: 19 grams

Saturated fat: 2 grams

Cholesterol: 95 milligrams

Sodium: 320 milligrams

Carbohydrates: 34 grams

Fiber: 8 grams

Sugar: 3 grams

Protein: 14 grams

Potassium: 560 milligrams

Iron: 3 milligrams

Calcium: 100 milligrams

Vitamin C: 10 milligrams