15 Resep Sarapan Rendah Kalori Dan Mudah Terbaik Yang Dapat Anda Siapkan Dalam 15 Menit

2024 Pengarang: Cecilia Ryder | [email protected]. Terakhir diubah: 2023-12-17 14:21

Siapa yang punya waktu menyiapkan sarapan rendah kalori sebelum ke kantor atau sekolah, bukan? Dan satu-satunya pilihan sarapan cepat saji yang tampaknya tersedia adalah sereal, bagel, dan hot dog yang tidak sehat dan tinggi kalori. Untuk menurunkan berat badan atau menjadi sehat, sarapan sehat setiap pagi adalah cara terbaik untuk pergi. Ini tidak hanya akan membuka mata Anda - itu juga akan membangunkan otak dan otot Anda. Anda akan merasa energik sepanjang hari dan mampu membuat keputusan yang lebih baik. Bukankah itu yang kita semua inginkan? Jadi, ucapkan 'halo' pada 15 resep sarapan rendah kalori terbaik yang bisa Anda perbaiki hanya dalam 15 menit. Geser ke atas!

1. Smoothie Protein Bayam

Waktu Persiapan: 5 menit; Total Waktu Memasak: 10 menit; Porsi: 2; Kalori: 192

Bahan

• 1 cangkir bayam bayi
• 1 buah alpukat ukuran sedang
• 1 cangkir nanas beku
• ½ cangkir susu almond

Bagaimana Mempersiapkan

1. Iris alpukat dan keluarkan dagingnya.
2. Masukkan alpukat dan semua bahan lainnya ke dalam prosesor.
3. Haluskan dengan baik.
4. Tuang ke dalam dua gelas.
5. Minum itu!

2. Telur Orak-Arik Dan Roti Panggang

Waktu Persiapan: 5 menit; Total Waktu Memasak: 10 menit; Porsi: 1; Kalori: 178

Bahan

• 2 telur
• 1 potong roti gandum
• 1 sendok teh daun bawang cincang
• 1 sendok makan susu
• 1 sendok makan krim asam
• Garam secukupnya
• Sejumput lada hitam
• 1 sendok teh minyak zaitun

Bagaimana Mempersiapkan

1. Panaskan minyak zaitun dalam wajan.
2. Pecahkan kedua telur hingga terbuka dan segera mulai mengaduk putih telur dan kuning telur.
3. Tambahkan garam, merica, kucai, susu, dan yogurt. Aduk lagi.
4. Tempatkan telur orak-arik selagi lembut dan lengket.
5. Gunakan pemanggang atau pemanggang roti untuk memanggang irisan roti gandum.
6. Halve the toast diagonally and have it with the delicious and creamy scrambled eggs.

3. Berry Delicious Breakfast Smoothie

Prep Time: 5 mins; Total Cooking Time: 8 mins; Serves: 1; Calories: 210

Ingredients

• ½ cup raspberries
• ¼ cup blueberries
• 1 banana
• 1 scoop vanilla protein powder

How To Prepare

1. Toss all the ingredients into a blender.
2. Blitz it into a smoothie.
3. Pour it into a mason jar and sip on it.

4. Fried Egg And Leftover Salad Open Sandwich

Prep Time: 5 mins; Total Cooking Time: 10 mins; Serves: 1; Calories: 189

Ingredients

• 1 egg
• 1 slice of wheat bread
• Leftover salad
• A pinch of salt
• A pinch of pepper
• 1 teaspoon olive oil

How To Prepare

1. Toast the slice of bread in a toaster.
2. Heat the olive oil in a pan and crack the egg open.
3. Sprinkle a little salt on the egg.
4. While the egg’s cooking, place a handful of the leftover salad on the toast.
5. Season it with salt and pepper if required.
6. Now, place the egg on top.
7. And your breakfast is ready!

5. Vegan Smoothie Bowl

Instagram

Prep Time: 10 mins; Total Cooking Time: 15 mins; Serves: 1; Calories: 197

Ingredients

• 1 frozen banana
• ½ cup cherries
• ¼ cup blueberries
• ¼ cup strawberries
• 1 teaspoon maca powder
• A few pepitas
• 1 tablespoon coconut shavings (optional)
• 1 cup almond milk

How To Prepare

1. Toss the frozen banana, cherries, blueberries, strawberries, maca powder, and almond milk into a processor.
2. Blend into a smooth paste.
3. Pour it into a bowl.
4. Toss in some more berries, coconut shavings, and pepitas, and your yummy breakfast is ready.

6. Vegan Sprout Salad

Prep Time: 10 mins; Total Cooking Time: 15 mins; Serves: 1; Calories: 89

Ingredients

• ½ cup sprouts
• ¼ cup chopped tomato
• ¼ cup chopped yellow bell pepper
• ½ teaspoon salt
• ½ lime
• A few leaves of cilantro

How To Prepare

1. Toss all the ingredients in a bowl.
2. Your breakfast is ready!

7. Egg And Mushroom Omelet

Prep Time: 10 mins; Total Cooking Time: 15 mins; Serves: 1; Calories: 201

Ingredients

• 5 button mushrooms
• 2 eggs
• A handful of cilantro
• 1 teaspoon seeded and chopped red chili
• Salt to taste
• 1 tablespoon olive oil

How To Prepare

1. Clean and slice the mushrooms. Toss them in a large bowl.
2. Crack two eggs open into the bowl.
3. Add chopped red chili, salt, and cilantro. Whisk well.
4. Heat the olive oil in a pan and pour in the egg mix.
5. Cook until the egg is cooked halfway through.
6. Carefully flip it over and cook for a minute more.
7. Place it on a plate and enjoy this “eggcellent” breakfast!

8. Vegan Instant Oats In A Jar

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Prep Time: 5 mins; Total Cooking Time: 15 mins; Serves: 2; Calories: 364

Ingredients

• 1 cup instant oats
• 1 ½ cups almond milk
• ½ cup raspberries
• A few blueberries
• A pinch of salt

How To Prepare

1. Prepare the oats by heating the almond milk and adding the instant oats to it.
2. Add a pinch of salt and let it simmer for 3-4 minutes.
3. In the meanwhile, toss the raspberries into a blender and make a puree.
4. Take the oats off the flame and transfer equal amounts of it to two jars.
5. Stir in the raspberry puree.
6. Top with a few more raspberries and blueberries.
7. You can enjoy it by the window or carry it to have it on the way to work or school.

9. Apple Curd Low-Cal Pancakes

Prep Time: 10 mins; Total Cooking Time: 15 mins; Serves: 2; Calories: 475

Ingredients

• 1 apple, washed, peeled, cored, and chopped
• ½ cup wheat flour
• 1 egg
• ¼ cup milk
• 1 teaspoon baking powder
• ½ cup yogurt
• ½ teaspoon cinnamon
• 3 tablespoons olive oil
• 2 tablespoons brown sugar
• A pinch of salt
• 2 tablespoons maple syrup

How To Prepare

1. Mix the wheat flour, baking powder, a pinch of salt, cinnamon, and brown sugar in a bowl.
2. Toss the chopped apple pieces, olive oil, yogurt, egg, and milk in a food processor and blend well.
3. Add the dry ingredients to the processor and prepare the batter.
4. Heat a nonstick skillet.
5. Scoop a ladle of batter on the skillet and let it cook until you see bubbles on the edges.
6. Flip it over and cook for 2-3 minutes.
7. Serve hot with maple syrup.

10. Leftover Beetroot Noodle Salad

Prep Time: 5 mins; Total Cooking Time: 10 mins; Serves: 1; Calories: 261

Ingredients

• ½ – 1 cup leftover beetroot noodles
• ½ cup thinly sliced arugula
• A few walnuts
• 2 tablespoons olive oil
• Salt to taste
• A pinch of pepper

How To Prepare

1. Heat the beetroot noodles in the oven for about 30 seconds.
2. Toss them with sliced arugula, olive oil, salt, and pepper.
3. Add some walnuts, and you have made a great breakfast out of last night’s dinner!

11. Grapefruit Yogurt Granola Bowl

Prep Time: 5 mins; Total Cooking Time: 5 mins; Serves: 2; Calories: 174

Ingredients

• 1 grapefruit, halved
• 100 g plain yogurt
• ½ cup granola (homemade, if possible)

How To Prepare

1. Peel the grapefruit and slice it up.
2. Divide the yogurt between the two bowls equally.
3. Toss in the granola and sliced grapefruit.
4. Enjoy your breakfast!

12. Mashed Avocado On Toast

Prep Time: 5 mins; Total Cooking Time: 10 mins; Serves: 1; Calories: 220

Ingredients

• 1 medium-sized avocado
• 2 slices of wheat bread
• A few cilantro leaves
• ½ teaspoon black sesame seeds
• 1 tablespoon lime juice
• Salt to taste
• A pinch of black pepper

How To Prepare

1. Halve the avocado and scoop the flesh out into a bowl.
2. Add lime juice, salt, and pepper. Mix well.
3. Spread the mashed avocado on the bread slices.
4. Sprinkle a few black sesame seeds.
5. Add a few leaves of cilantro and have a crunchy and buttery bite of your filling breakfast.

13. Leftover Mushroom And Sour Cream Sandwich

Prep Time: 5 mins; Total Cooking Time: 10 mins; Serves: 1; Calories: 129

Ingredients

• Leftover mushrooms
• 1 slice of wheat bread
• 2 tablespoons sour cream
• A pinch of dried oregano
• A pinch of salt

How To Prepare

• Toast the bread on a skillet or in a toaster.
• Spread the sour cream on the bread evenly.
• Toss in the mushrooms.
• Sprinkle some salt and dried oregano, and your breakfast is fixed!

14. Muesli With Yogurt And Honey

Prep Time: 5 mins; Total Cooking Time: 10 mins; Serves: 1; Calories: 264

Ingredients

• ½ cup muesli
• ½ cup plain yogurt
• 2 tablespoons organic honey

How To Prepare

1. Add the yogurt to the bowl of muesli.
2. Top it with golden organic honey.
3. Combine well and enjoy!

15. Blanched Asparagus And Boiled Egg

Prep Time: 4 mins; Total Cooking Time: 15 mins; Serves: 1; Calories: 158

Ingredients

• 5-6 asparagus heads
• 1 egg
• Salt to taste
• A pinch of black pepper
• A bowl of chilled water
• 6 cups of water

How To Prepare

1. Bring three cups of water to a boil.
2. Add a little salt and throw in the asparagus.
3. After 2 minutes, take the asparagus out of the boiling water and toss them in the bowl with chilled water.
4. While the asparagus is getting blanched, boil an egg. Boil for 7 minutes if you want a soft boiled egg.
5. Remove the shell of the egg carefully and place it on a plate.
6. Toss in the asparagus, and sprinkle some salt and pepper. Your breakfast is ready!

Itu dia - 15 ide sarapan cepat dan rendah kalori. Anda akan menyukai apa yang Anda makan di pagi hari dan apa yang Anda rasakan sepanjang hari. Pastikan Anda membeli sayuran dan makanan sehat di akhir pekan. Jika memungkinkan, persiapkan sarapan Anda pada malam sebelumnya sehingga Anda tidak harus mengambil pilihan yang tidak sehat. Lanjutkan dan jalani hidup bugar dan sehat yang pantas Anda dapatkan. Bersulang!

Jawaban Pakar untuk Pertanyaan Pembaca

Berapa kalori yang harus Anda makan untuk sarapan?

Anda bisa mengonsumsi hingga 300 kalori. Selain itu, pastikan Anda mendapatkan kalori dari makanan bergizi.

Apakah makan bubur untuk sarapan pagi itu baik?

Bubur adalah pilihan sarapan yang populer, dan memiliki manfaat kesehatan jika Anda mengkonsumsinya dengan buah-buahan dan kacang-kacangan. Pastikan untuk menjaga ukuran porsi agar tidak dikonsumsi berlebihan.