5 pequenos almoços rápidos fitness

5 quick fitness breakfasts

Forget the toast and cereal. The first meal of the day can also be original.

To break the monotony of this meal, we present 5 quick and healthy breakfasts. Start the day off right!

It is no coincidence that we hear that breakfast is the most important meal of the day, as this is where our body recovers from long hours of fasting.

A good breakfast is the perfect ally for losing weight. However, it is important to know how to choose the appropriate nutrients so that this routine can fulfill its main function: providing energy to reach the end of the day in a healthy way. Protein, vitamins, fiber and slowly absorbed carbohydrates are key words in this equation.

Try our 5 quick and healthy breakfasts!

Chia Pudding


1 l vegetable drink;

3/4 cup of chia seeds;

1 teaspoon of natural vanilla powder;

1/2 teaspoon of ground ginger;


In a jar, place all the ingredients. Close it and shake it well to coat it well. Shake the jar a few more times over the next few minutes, otherwise you will be left with a gelatinous chia paste at the bottom of the jar and liquid milk in the rest. Place the bottle in the refrigerator and consume within a week. When preparing your bowl, place a portion in the bottom and sprinkle with your favorite fruits and toppings.

Source: Lemonaid

Quick Microwave Cake

Quick Microwave Cake Ingredients


4 rice cakes;

3 egg whites;

2 tablespoons of soy or coconut milk (unsweetened);

1/2 scoop of whey or 2 tablespoons of coconut flour;

1/2 teaspoon of yeast;

Sweetener to taste;


Crush the cakes, but without leaving them in powder. Add whey protein (or flour) and yeast. Separately, beat the egg whites with the sweetener. Mix the milk with the egg whites and fold into the previous preparation. Bake in the microwave for about 3 minutes.

Source: Anita Healthy

Oat Porridge with Molasses and Hazelnuts

Porridge oats


200 g of oat flakes;

100 ml of water;

100 ml of milk (can be vegetable or other of your choice);

molasses to taste;

1 handful of coarsely chopped hazelnuts;


Soak the oat flakes in water for about 5 minutes. Without draining the water, mix it with the milk in a small pan. Let it cook for about 10 minutes over low heat, stirring occasionally. Place the porridge in a bowl and serve with a drizzle of molasses and hazelnuts and accompanied by fresh fruit.

Source: Le Passe Vite

Banana Toast with Ricotta and Honey

Banana Toast with Ricotta and Honey


2 slices of oat bread;

3 tablespoons of ricotta cheese;

1 teaspoon of honey;

½ banana;


Lightly toast the slices of bread. Spread the ricotta cheese over the bread, drizzling with a spoonful of honey. Add the cut bananas. Accompany with tea.

Beaten in the Cup

Beaten in the Cup


For the smoothie: 2 very ripe bananas;

1 cup of frozen fruit (strawberries);

Half an avocado;

Half a cup of vegetable milk;

For toppings: Fruit to taste;

Homemade granola (optional);

Grated coconut (optional);

Dried cranberries (optional);


In a food processor, combine the bananas, frozen fruit, avocado and vegetable milk. Blend at maximum speed until you have a thick, creamy liquid. If you want it thicker, reduce the amount of milk or more liquid, increase the amount of milk. Place the smoothie in a breakfast bowl and decorate as desired (with fruit, granola, seeds, grated coconut).

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