7 light but powerful breakfasts to start the day with energy (without starving)

Whether we exercise to increase buttocks, tone the abdomen, or have great legs, we cannot overlook breakfast, in fact, ideally, we should eat 5 meals a day to build muscle mass and make the effort worthwhile. If you are taking care of your figure, here are 7 light but powerful breakfasts to start the day with energy (without going hungry).

Why is it important to eat breakfast?

Breakfast is essential to start the day full of energy because by consuming food, the body can process glucose, the first source of energy that our metabolism needs to activate, describe specialists from the Mayo Clinic medical institute.
On the other hand, a study published in Nutrition Reviews, reveals that eating breakfast before exercising allows us to improve our performance, if we want to increase our muscle mass, it is necessary to eat a healthy snack within the first 45 minutes of finishing the training, since, during this time, the food we consume will replace the glycogen (our carbohydrate reserves).
You may also be interested in: Oatmeal soaked in water? 5 REAL benefits of eating RAW OATMEAL once a day.
7 light, but powerful breakfasts to start the day with energy (without starving)

1- Egg and avocado toast 384 calories (ready in 5-10 minutes) 2.


  • One egg
  • One slice of bread
  • One tablespoon of olive oil or unsalted butter
  • ⅓ tablespoon avocado
  • Pepper (optional)

How to prepare:

Pour the oil and butter into the pan, add the egg, cook, remove from heat. Place it on top of the toasted bread, add avocado and enjoy this delicious breakfast. If you wish, you can also boil the eggs.

2- Oatmeal with almond milk and fruits (ready in 5 minutes).


  • ½ of raw oatmeal
  • 1 cup almond milk
  • ¼ cup Greek yogurt
  • 3 strawberry chunks
  • ½ banana
  • Berries to taste

How to prepare:

Pour in a cup the oatmeal, add the almond milk, Greek yogurt, mix perfectly, add the fruit and ready, with this you have to start the day full of energy.

3- Omelette 319 calories (ready in 10 minutes).


  • One egg
  • Three egg whites
  • Mushrooms
  • Spinach
  • Bell pepper
  • Avocado
  • Beans

How to prepare:

Beat the egg with the egg whites in a bowl, pour a little olive oil in a frying pan, pour the egg mixture, cook over medium heat until firm, place the mushrooms, spinach and bell bell pepper over this and fold so that it is like stuffing, cover and turn off in a few minutes.

4- Oatmeal pancakes 407 calories (ready in 10 minutes).


  • ½ cup oatmeal
  • One egg
  • ¼ cup almond milk
  • ¼ cup of girego yogurt
  • One tablespoon of honey
  • One tablespoon peanut butter
  • ½ banana
  • One tablespoon unsalted butter
  • Strawberries to taste

How to prepare:

Step 1. Blend the ½ cup of oatmeal with the egg, almond milk and Greek yogurt, you will have a liquid mixture.

Step 2. Add the tablespoon of unsalted butter to the pan, wait until it gets hot and pour a little of the previous mixture, when you notice that the pancake starts to get “dimples”, flip it on the other side until it is well cooked (you will get three).

Step 3. You can add honey to one, peanut butter to another and fruit to the last, they taste delicious.

5- 293 calorie cocoa smoothie (ready in 5 minutes)


  • ⅓ cup oatmeal.
  • ½ banana
  • 2 dates (or you can add the other half of a banana)
  • 1 tablespoon cocoa powder
  • Half cup egg whites
  • One cup almond milk
  • 3 ice cubes

How to prepare:

Blend all ingredients, pour into a glass and ready. If you prefer you can add berries, it tastes delicious.

6- Chilaquiles fit 514 calories (ready in 10 minutes)


  • 3 split baked tostadas
  • 60 gr cotija cheese
  • ½ cup of beans
  • A fistful of cooked chicken
  • Cream
  • ⅓ of avocado
  • Salsa verde (or red sauce)

How to prepare:

Step 1. To make the salsa, bring two green tomatillos, one or two chiles de arbol to a boil, once they change color turn off and remove from heat. Blend the chiles, tomatillo, a clove of garlic, a pinch of salt and half an onion until the sauce is ready.

Cut the three tostadas, add a fistful of cooked chicken (equivalent to 120 gr), mix well, dip them in the sauce, add cheese, cream, onion to taste, avocado and serve with beans.

7- Egg with toasted bread 323 calories (10 minutes)


  • Toasted bread
  • ⅓ of avocado
  • One tablespoon unsalted butter (or olive oil)
  • Pinch of pepper
  • Cilantro
  • Two eggs
  • Spinach and tomato

How to prepare:

Add the butter to the pan, cook the egg with the spinach and tomato, once ready, pour on the toasted bread, add the pinch of pepper, cilantro, avocado, and ready.

Retlated article: The unsuspected benefits of citrus fruits

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