Breakfast for a real man: hearty and healthy recipes with photos

Do you want to have a great figure and attract women's gaze? Then you definitely need to know how to prepare the perfect breakfast that suits a real man.

Every man dreams of feeling great all day long, having a toned figure, and forgetting about health problems. However, not everyone achieves the desired results. Attempts to exercise, radical diets and taking medications do not have the effect that is assigned to them. What's the catch?

The answer is actually simple. You need to make correct calculations of your daily calorie needs, build a training program that meets your goals, and create a balanced diet.

And you need to start with what the male part of the population eats for breakfast. Proper organization of your morning meal will help you stay alert and get an athletic figure. The main thing is to approach the task wisely.

In this article we will look at:

• what breakfast should look like for a man and why you need to have breakfast;
• recommendations for choosing products that are easy to prepare and suitable for every day;
• a list of recipes that can turn a healthy breakfast for a man into the best meal of the day.

What should a real man's breakfast be like?

The energy consumption of men is much higher than that of women. Especially when it comes to those who play sports. Therefore, breakfasts should bring energy boost for men for the whole day.

For productive brain function, you need glucose, which activates the body. However, this does not mean that it is necessary to overload the stomach with high-calorie foods and fast carbohydrates. A passion for such products will bring drowsiness and a sagging belly instead of a cheerful, toned figure.

The correct men's breakfast looks balanced. Natural products will help with this:

• Cereals – oatmeal, buckwheat, corn, millet, barley, rice.

Porridge is one of the best ways to start the day. Cereals supply the body with complex carbohydrates, which provide a lot of energy and keep you feeling full until lunch. This also includes baked goods made from whole grain flour.

• Vegetables, fruits, berries

Inferior to cereals in terms of saturation. However, fruits for active men contain a large amount of vitamins, and when combined with proteins and/or fats, provide high levels of energy throughout the day.

You can prepare a romantic breakfast for your husband from berries and fruits, seasoning the dish with yogurt. Ideally, the salad includes bananas, oranges, peaches, melon, kiwi and blueberries. Orange fruits speed up brain function and relieve drowsiness. And yogurt will provide protein to a man’s body.

• Eggs

An excellent product for smart breakfasts are eggs. They are rich in protein, which activates the brain, but at the same time allows you to work in a calm mode. In addition, you have many suitable egg recipes at your disposal.

Some men cook fried eggs because it is the most affordable option for a quick breakfast. However, for those watching their figure, it is recommended to choose boiled eggs.

These dishes do not differ in the amount of protein, but in the second case there are much fewer calories. The reason for the increase in calorie content of the finished dish is frying in a large amount of oil.

Weight-watchers prefer to leave only the egg white because this part of the egg has the most protein and the least fat. Traditionally, it is recommended to eat 1-2 yolks, if this fits into your daily calorie intake.

• Dairy products - cottage cheese, yogurt, kefir, fermented baked milk, sour cream.

For those who are wondering whether cottage cheese is healthy for breakfast, do not worry about the state of the gastrointestinal tract. This is an excellent choice that will also satisfy your body's calcium needs.

• Unrefined vegetable oils, nut butters

They enrich the body with healthy fats and give the dish a rich taste. Combines with most recipes and ingredients.

• Protein powder

An excellent choice for athletes, since the protein enriches the body with amino acids, which needs compounds for tissue repair and restoration. It is popular during drying for men: protein is added to oatmeal, giving the dish an incredible taste.

You can also include meat or poultry in your breakfast, but this remains a matter of personal preference, because the products may be heavy for the first meal.

The best products for a real man's breakfast

Let's look at the five simplest, most accessible and correct foods that should be consumed in the morning.

Whole grain porridge

These dishes are “long lasting” carbohydrates. That is, it takes several hours to assimilate them, during which a person feels full and energetic. Porridges made from polished and unrefined grains are considered the healthiest. In their raw form, they retain the maximum amount of useful components. In addition, cereals are also fiber necessary for the normal functioning of the intestines. The most suitable porridges are oatmeal, buckwheat, wheat, barley, and boiled rice. Just boiled cereals are not so tasty, but this problem can be easily solved by adding dried or fresh fruits and honey to the porridge. Don't forget about nuts, sesame, and seeds - a source of unsaturated fats. All this will make ordinary porridge a real treat.

This also includes bread baked from whole grain flour, a couple of croutons fried in milk and egg batter - this is also tasty and no less healthy. By the way, from two slices of such bread you can make a hearty and harmless sandwich by putting a piece of boiled meat or cheese and some vegetables between them.

Cottage cheese

This is a source of protein and calcium, so you should never neglect it. The only condition is that the product must be low-fat or very low in fat. You can prepare a lot of delicious dishes from cottage cheese, both sweet and salty, depending on your preferences. You can use it to fry sweet or savory cheesecakes or cook lazy dumplings. Cottage cheese can be mixed with chopped herbs, salt, wrapped in pita bread and baked in the oven. You can eat it simply as an independent dish with the addition of honey, jam, preserves, sweet berries, pieces of fruit.

Eggs

This is another rich source of protein. A few boiled eggs or an omelet made from them, eaten in the morning, will ensure a feeling of fullness for a long time. You can add herbs, tomatoes, bell peppers to the omelette, and season them with dried herbs. Fried eggs are not recommended for consumption.

Yogurt

It is only useful if it is natural and does not contain any additives, dyes, and most importantly, sugar. Fresh yogurt with live lactobacilli is just a balm for the intestines. The fermented milk product will help the gastrointestinal tract wake up and tune in to healthy functioning during the day. Low-fat yogurt, drunk in the morning, stimulates the production of gastric juice necessary for digesting food, and the fungi and lactobacilli contained in it stabilize the functioning of the entire digestive tract. You can simply drink yogurt, or you can mix it, for example, with oatmeal.

Vegetables and fruits

These are sources of vitamins, without which no food can be considered healthy and complete. Berries and fruits contain fructose, so it is best to eat them in the morning. You can use them to prepare delicious salads, top them with yogurt, or add slices to porridge or cottage cheese. Vegetables go great with eggs.

Foods that are not recommended for breakfast

Coffee or tea alone is not enough. A complete men's breakfast is designed to give strength and energize. If you have no desire to eat in the morning, it is recommended to drink a glass of warm water to activate the digestive system, this will improve your appetite.

Should be excluded from the morning menu:

• fast food;
• fatty meat, fish;
• smoked products;
• sugar, sugar-containing products.

The use of such products complicates the digestive processes, causes heartburn and heaviness in the stomach.

Fast carbohydrates in the form of sweet buns, muffins and cakes cause spikes in blood sugar. The body does not become satiated; appetite appears after 30-60 minutes.

What vitamins should food contain?

Breakfast should have the correct vitamin and mineral complex. This is very important for a man’s performance and sexual health. Products should contain vitamins and minerals such as:

• Calcium;
• B vitamins;
• Potassium and magnesium;
• Iron;
• Tocopherol and retinol;
• Vitamin C.

Calcium has undeniable benefits for a man’s bone structure. If you consume enough calcium per day, your bones will maintain their integrity for a long time. Calcium helps restore small cracks in bones and joints, protects against destruction of joints and intervertebral discs.

B vitamins are necessary for the proper functioning of the muscular frame and nervous system of a man. Many doctors prescribe additional intake of these vitamins to patients suffering from neurological diseases. Eating food rich in B vitamins helps stabilize nervous tension throughout the workday.

Potassium and magnesium are needed by the body for the cardiovascular system. The muscle tissue of the heart may not always function normally. Various irritating environmental factors have a detrimental effect on her condition. A long stay in a sitting position disrupts blood circulation in the pelvic organs of a man. Taking potassium and magnesium helps prevent such pathologies. Heart patients and patients suffering from diseases of the genitourinary system are especially recommended to take these substances.

Iron has an important function for the health of the hematopoietic system. This trace element helps produce red blood cells in the spinal cord. These cells are necessary for the body to deliver oxygen to organs and tissues. The red blood cell is shaped like a button. In the middle of the cell there is a small depression into which an oxygen molecule is captured. Oxygen is transferred to tissues with the help of erythrocytes, their trophic nutrition is normalized. This is important for sexual health. The better the trophism of the pelvic organs, the higher the sexual activity.

Tocopherol and retinol are necessary for a man to be fertile. Retinol and tocopherol stimulate spermatogenesis and restore the elasticity of the walls of blood vessels. In order for a man to conceive a healthy child, he must consume enough vitamin E.

Vitamin C helps strengthen the human immune system and stimulates cerebral circulation. A man's brain activity increases from 6 to 11 am. Further this process decreases. Vitamin C activates brain function and maintains it until the evening.

How famous men eat breakfast

What stars, politicians and businessmen eat for breakfast is affordable for mere mortals. And not only affordable, but also beneficial! Let's see what Denis Semenikhin recommends.

Justin Timberlake's Breakfast

Timberlake starts each morning with waffles with almond or flaxseed oil and a regular scrambled egg. In addition, the famous musician, according to Bon Appetit, has a very hearty breakfast - for two at once.

• waffles – 200 g;
• boiled egg – 2-3 pcs;
• coffee.

So take a pen and paper and write down what to buy today for the next morning: waffles, eggs and coffee if you're out of it. But remember, drinking coffee on an empty stomach - even a couple of sips - is not good.

Drinks for morning nutrition

Modern nutritionists have come to the conclusion that breakfast should start with water. Water must be boiled and cooled. A man should drink a glass of liquid on an empty stomach half an hour before meals. Drinking water this way helps relieve a person from overeating and activates the stomach. After this, the man can eat a regular breakfast.

Many men start their morning with coffee. This drink helps activate the brain. But this phenomenon is short-lived. Nutritionists recommend drinking green tea with honey. The green drink contains a large amount of caffeine. Tea helps a man to quickly wake up and restore his performance.

Honey, unlike sugar, has enormous health benefits for men. It contains various vitamins and microelements. People who consume one tablespoon of honey for breakfast can save on the purchase of additional vitamin and mineral complexes.

In the 80s, doctors recommended drinking a variety of freshly squeezed juices for breakfast. But this theory was not confirmed. Scientists of the 21st century have proven that pure undiluted juice can cause various liver hepatoses. It is recommended to dilute natural juice with water before drinking. This will reduce its concentricity and help avoid side effects from the gastrointestinal tract.

Men's recipes

We bring to your attention several options on how to prepare a hearty breakfast with step-by-step instructions. Morning meal recipes are easy to prepare and don't require much time.

Set breakfast: eggs with toast, cheese and avocado

Eggs satisfy your hunger, and a sandwich with cheese and avocado will charge you with energy and useful microelements for the whole day.

Eggs with toast, cheese and avacado

Recipe No. 1
Eggs are known to satisfy hunger well, and a sandwich with cheese and avocado will charge you with energy and useful microelements for the whole day.

Ingredients: - Bread for toast 2 pcs - Avocado 1 pc - Brynza cheese 100 g - Dill - Lemon juice - Olive oil - Sesame seeds - Eggs 2 pcs - Coffee

Scrambled eggs in bread

Even if her husband is in a bad mood, it is enough for a loving housewife to prepare healthy sandwiches for breakfast for her beloved. The aroma and beautiful presentation of the dish will make a man smile early in the morning.

Eggs in bread

Recipe No. 2
Cooking method:

• Take whole grain toast bread or cut two even pieces yourself. Cut out any shape in the middle for an egg.
• Heat olive oil and butter in a frying pan (this will allow for a crispy crust and add flavor). Place the slices in a frying pan and fry on one side over medium heat for 1-2 minutes until golden brown. The bread crumb can also be fried to later serve as a bonus to the dish.
• Turn the bread over, crack an egg into the hole, add spices. To keep the yolk liquid, you need to carefully stir the white with the tip of a knife to ensure even frying.
• To fry the yolk, wait 2 minutes and turn the bread over.

Ingredients: - whole grain bread - 2 slices; — chicken egg – 2 pcs.; – olive oil – 10 ml; — butter – 5 g; - salt, pepper - to taste.

Healthy shawarma for breakfast

No man will remain indifferent to the fragrant and hot shawarma! The dish is balanced in macroelements, suitable for breakfast before training and a long working day. Healthy food filling is suitable even for men who are trying to lose weight.

Shawarma for breakfast

Recipe No. 3
Cooking method:

• Wash the chicken fillet, cut into thin strips, and fry in a hot non-stick frying pan.
• Rinse vegetables and herbs. Cut the cucumbers into small cubes, tomatoes into semicircles.
• Sauce: mix kefir, sour cream, add spices and chopped dill.
• Place chicken fillet, cucumbers and tomatoes on pita bread, pour sauce over it. Wrap in an envelope.
• Fry in olive oil on both sides until crusty.

Ingredients: - thin yeast-free lavash - 1 sheet; — chicken fillet – 300 g; — cucumber – 1 pc.; — tomato – 1 pc.; - leaf lettuce - 5 sheets; — dill – 1 bunch; — kefir – 50 ml; - sour cream - 1 tbsp. l.; - olive oil - 1 tbsp. l.; - salt, pepper - to taste.

Oatmeal with cheese in the microwave

Oatmeal is often served with fruit and sweet toppings. However, not all men love sweets. Cheese will help diversify the monotonous porridge. The unusual salty combination of morning porridge will surprise anyone!

Oatmeal with cheese

Recipe No. 4
Cooking method:

• Cut the cheese into medium cubes.
• In a deep bowl, pour milk over the oatmeal, add cheese and salt.
• Microwave for 3 minutes. Add time if necessary.

Ingredients: - long-cooked oat flakes - 70 g; — milk – 200 ml; — hard cheese – 70 g; - salt - 1 pinch.

Omelet with bacon and cheese

A great quick recipe for a busy man.

Card title

Recipe No. 5
Cooking method:

• Break the bacon into slices. Grate the cheese on a coarse grater. Chop the greens.
• Heat the oil in a frying pan, add the meat, fry over high heat, stirring constantly.
• Beat eggs in a bowl, add spices. Pour mixture over bacon and reduce heat to low. Cook covered for 5 minutes.
• Sprinkle the omelette with cheese and keep covered for 2-3 minutes. Turn off the stove.
• Sprinkle with onions before serving.

Ingredients: - bacon slices (brisket) - 40 g; — chicken egg – 2 pcs.; — hard cheese – 20 g; - olive oil - 1 tsp; - green onion - 3 sprigs; - salt, pepper - to taste.

Banana fritters

You can serve with yogurt, honey, jam, peanut butter, and berries.

Card title

Recipe No. 6
Cooking method:

• Mash the bananas with a fork until smooth.
• Beat the eggs into a light foam and mix with the banana.
• Add flour, vanillin, baking powder. Mix.
• Heat a frying pan with olive oil and fry the pancakes on both sides until golden brown.

Ingredients : - whole grain flour - 160 g; — chicken egg – 2 pcs.; – banana – 150 g; - baking powder - ½ tsp; - olive oil - 1 tsp; - vanillin - on the tip of a knife.

Mexican Breakfast Recipe

This delicious and nutritious breakfast has a whole palette of flavors.

Mexican breakfast

Recipe No. 7
Cooking method:

• Preheat the oven to 170 degrees Celsius.
• Make black bean puree: Place cooked black beans, cumin, garlic and salt in a small food processor. Blend until smooth and pour into a saucepan. Cook over medium heat.
• Place the flatbread in the oven in a baking dish and cook for 5 minutes on each side.
• Beat the eggs and pour into the pan. Fry over medium heat. Sprinkle cheese over more than half of the eggs and flip to the other side when the omelet has set.
• Assembly : Spread the black bean puree over the tortilla and place the omelette on top. Add a garnish of salsa, yogurt, avocado and pepper.

Ingredients: - tortilla/flatbread - 1 pc.; - black beans - 1/4 cup; - garlic - 1 clove; — chicken egg – 2 pcs.; – avocado – 30 g; - salsa sauce - 2 tbsp. l.; - Greek yogurt - 2 tbsp. l.; - grated cheddar cheese - 1/4 cup; - cumin, salt - ½ tbsp. l.; - pepper - to taste.

Fish sandwiches for breakfast

Breakfast should give you a boost of energy, and therefore it is allowed to contain slow carbohydrates.
The egg dishes, the recipes for which we have prepared for you, can hardly be called standard. They take a little longer to prepare, but as a result you get a magical taste sensation that has a beneficial effect on your figure.

We offer additional recipe No. 7 for a healthy sandwich with tuna and eggs for men

Omelette with meat

This egg dish will be an excellent breakfast option for a man. It contains a sufficient amount of protein and other useful substances necessary to maintain performance. To prepare this omelet you will need:

• 250 g pork neck.
• 2 eggs.
• 1 tomato.
• 3 tbsp. l. cheese shavings.
• 4 tbsp. l. milk.
• Salt, herbs and vegetable oil.

The meat is cut into thin strips and fried in a heated, greased frying pan. As soon as it is browned, transfer it to a heat-resistant container and cover with tomato slices. All this is poured with eggs beaten with salted milk, crushed with grated cheese and sent to the oven. Bake the omelet at a moderate temperature for no longer than a quarter of an hour. Before use, it is decorated with fresh herbs.

Recommendations for preparing breakfasts for men

Before deciding what to cook for breakfast, every man should remember a number of rules:

• a proper breakfast consists of proteins and carbohydrates, which give the brain two signals at the same time: “relax” and “cheer up”;
• a healthy breakfast does not involve a lot of sugar, which causes changes in insulin levels;
• if you want to prepare a healthy breakfast, you definitely need to know in advance which foods are undesirable to eat;
• Maintaining healthy eating principles will help maintain men's health. This is the key to vivacity, excellent mood, and a high level of activity.

It’s easy to develop your own diet, including breakfast. Now you have the necessary information about suitable foods for your first meal, and are armed with simple and delicious recipes. Thanks to a proper breakfast, you will have enough strength to go to the gym, to work, and to spend time with your significant other.

If you want to become more resilient, energetic and attractive, the right delicious breakfasts are what you need. Bon appetit and be healthy!

Frittata with mushrooms

This aromatic Italian omelette will be an excellent breakfast option for men. A photo of the dish itself will be posted below, but now let’s look at its composition. To make the frittata you will need:

• 100 g champignons.
• 40 g butter.
• 4 eggs.
• 1 clove of garlic.
• 1 tsp. dry thyme.
• Salt, herbs and a mixture of peppers.

Any novice housewife can easily repeat this breakfast recipe for a man. A photo of a frittata awakens a ravenous appetite, so you need to quickly figure out the algorithm for its preparation. You need to start the process by processing the mushrooms. They are washed, dried, cut into slices and fried in melted butter along with crushed garlic. After about five minutes, the browned champignons are poured with beaten, salted eggs combined with dried thyme and ground pepper. All this is brought to full readiness, transferred to a flat plate and decorated with greens.