Having breakfast, for sure everyone wants not only to satisfy their hunger, but also to get a boost of energy, pleasant emotions and gastronomic pleasure. To achieve all this, find out delicious, healthy breakfasts that you can prepare for yourself and for your loved ones. Recipes for fast food.
What are the healthiest breakfasts? It’s good to eat these foods in the morning:
Chicken or quail eggs: boiled or baked (they can also be fried, but not very often). Examples are scrambled eggs, omelet.
Cereals: corn, rice, oats, wheat, rye, barley, millet. They can be used to make cereal bars, porridges, granola, muesli. Bran and whole grain bread are very useful.
Fermented dairy products of medium fat content. These are cottage cheese, hard or soft cheeses (cottage cheese, ricotta), yoghurts.
Fresh or heat-treated vegetables: tomatoes, bell peppers, cucumbers, pumpkin. They can be added to sandwiches, added to scrambled eggs or omelets, put in salads.
Chicken and turkey fillets. It can be boiled or baked and eaten with vegetables or as a sandwich with whole grain bread.
Nuts. Walnuts, cedar nuts, peanuts, cashews, hazelnuts, pistachios, almonds, pecans are useful.
Fish, especially red sea fish, such as trout, salmon, pink salmon, salmon. Lightly salted or baked is suitable.
Fruits, dried fruits: oranges, apples, pears, bananas, apricots, dried apricots or raisins.
Berries: both dried and fresh. Currants, cranberries, raspberries, strawberries, and cherries are useful. All this can be added to porridge or cottage cheese.
(1) – “Greater consumption of health-promoting foods and limited intake of unhealthier options are intrinsic to the eating habits of certain regional diets such as the Mediterranean diet or have been constructed as part of dietary patterns designed to reduce disease risk”.
#1. Toast with avocado and quail eggs. Recipes for fast food.
Toasts with avocado, sesame seeds, kale and cherry tomatoes can be a great breakfast or snack. Toasts will perfectly help out when you need to serve something appetizing, simple and a little festive on the table.

Ingredients for 3 servings:
The nutritional value of a serving is 316 k Cal
bread 3 pieces
quail eggs 6 pcs.
cabbage kale 1 bunch
cherry tomatoes 6 pcs.
sesame seeds to taste
Italian herbs to taste
salt to taste
ground black pepper to taste
balsamic sauce 1 teaspoon
avocado 1 pc.
Instruction:
Cooking time is 15 minutes
Put quail eggs in boiling water and cook for 5 minutes. Mash the avocado pulp with a fork until mashed. Add sesame seeds, herbs, salt, and pepper. Mix it up. Toast the bread in a toaster or in a dry frying pan. Put the avocado mass on the bread.
Put kale cabbage leaves or any other leafy greens on top. Then quail eggs, cut in half, and cherry tomatoes. Pour the balsamic sauce over the toast. Enjoy your meal!
#2. Spinach pancake roll with trout. Recipes for fast food.
The beautiful emerald color that spinach gives to the snack roll is set off by the snow-white cream cheese and bright splashes of red fish. The taste of all the products is perfectly combined with each other – a delicate egg-spinach sponge cake, cream cheese with a slight
lemon sourness and salty rich with trout.

Ingredients for 4 servings:
The nutritional value of a serving is 308 k Cal
chicken eggs 2
milk 1 cup
flour 3.53oz
salt to taste
sugar 2 teaspoons
fresh spinach 3.53oz
vegetable oil 2 tablespoons
cottage cheese 1.76oz
lightly salted trout 3.53oz
Instruction:
Cooking time is 30 minutes
We make pancake batter: beat eggs with salt and sugar, add milk and flour. Knead until smooth.
Blanch the spinach for 15-20 seconds, put it in a colander under cold water, squeeze it out. Put it in a blender, add a couple of tablespoons of milk and puree the greens. Stir the spinach into the batter and fry the pancakes.
Spread the curd cheese on the edge of the pancake, then the thinly sliced fish, roll into a roll, slice and serve.
#3.Flax cakes

Tortillas are pastries that always help out. You can cook hearty tortillas in different ways: both in a frying pan and in the oven. Yes, and the composition of the dough for tortillas is multifaceted.
Ingredients for 5 servings:
dough flaxseed flour 7.0oz
water 1/2 cup
rosemary ½ teaspoon
smoked paprika ½ teaspoon
dried garlic to taste
salt to taste
Instruction:
Cooking time is 20 minutes
Mix all the dry ingredients. Add water. Mix with a spatula, then assemble the dough into a ball with your hands. Transfer to a hot frying pan or a saucepan. Stir intensively over medium heat to “steam the dough” a little (about 2 minutes). Then transfer to baking paper. We divide it into 4 parts. We take 1 piece, cover it with baking paper and roll it out.
We cut out a round cake using a plate or a sponge cake pan. We collect all the leftovers of the dough and form a flat cake. We put the tortillas in a dry frying pan and cook for 20-30 seconds on each side.
We put it in a towel, and after cooling, if you store it, then in a bag. We serve it to the table with our favorite fillings.
#4.Frittata with green beans and cheese .Recipes for fast food.

There are many variations of a delicious omelet. Fans of beans and cheese will definitely like this dish. Quick cooking in 15-20 minutes, and a hearty, healthy breakfast is already on the table!
Ingredients for 2 servings:
Nutritional value of the dish 337 k Cal
green string beans 10.58oz
vegetable oil 3 tablespoons
salt to taste
chicken eggs 3 pcs.
cheese 3.53oz
Instruction:
Cooking time is 25 minutes
If your beans are frozen, rinse them well under hot water to defrost them. Heat the oil in a frying pan, add the beans and fry them for 2-3 minutes. In a separate bowl, lightly beat the eggs with a fork. Add salt. You can add pepper and spices. Pour the egg mixture into the pan and bring to a boil. At the very end, add the grated cheese. Serve the dish immediately.
#5. Broccoli with egg and cheese in a pan. Recipes for fast food.
A nutritious omelet with broccoli and cheese is prepared fairly quickly and is perfect for breakfast or as a snack. The delicate broccoli blossoms perfectly harmonize with a delicious omelet, fragrant onions and melted cheese.

Ingredients for 2 servings:
The nutritional value of the dish is 880 k Cal
fresh broccoli 10.58oz
chicken eggs 4 pcs.
vegetable oil 3 tablespoons
salt to taste
cheese 3.53oz
onion 1 piece
Instruction:
Cooking time is 15 minutes
Wash the broccoli and cut it into medium-sized inflorescences. Fry a little in a frying pan with the addition of oil and onion. Beat the eggs. Fry everything together, stirring constantly. Add the grated cheese and mix. Enjoy your meal!
(1) – US National Library of Medicine; Defining a Healthy Diet: Evidence for the Role of Contemporary Dietary Patterns in Health and Disease; Hellas Cena, Philip C Calder; 2020 Jan 27. https://pmc.ncbi.nlm.nih.gov/articles/PMC7071223/
Elena runs a private practice as a nutrition coach in the USA and many countries around the world. https://elenasunshinemagazine.com/services/
I offer:
Evaluate current meal plans and give general recommendations.
Individual consultations.
Making individual meal plans.
Recommend gradual dietary changes and consistent dietary practice.
Discuss the importance of balanced macronutrient intake.
To offer recommendations on eating behavior.
Promote the calorie recommendations set out by the U.S. Department of Agriculture, MyPlate, the Eatwell Guide in the United Kingdom, or other acceptable organizations.