Breakfast Meals - Weight Loss CookbookIf you want to lose weight, breakfast is the most important...
Transcript of Breakfast Meals - Weight Loss CookbookIf you want to lose weight, breakfast is the most important...
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BREAKFAST IDEAS
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Breakfast is the most important meal of the day.
Unfortunately, this is the No.1 meal that a lot of people skip.
The major reason is that, a lot of people are working full time and have to leave home
quite early and do not have time to prepare or eat breakfast.
And overtime, they get used to skipping breakfast.
If you want to lose weight, breakfast is the most important meal that you have to take
because it will ensure that you don’t starve and end up eating junks.
In this section, I’ll show you how to prepare quick breakfast in 15-20 minutes that you
can eat in the morning or pack with you to take to work.
Olu Aijotan (Nutrition & Fitness Coach)
BREAKFAST IDEASWEIGHT LOSS COOKBOOK
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The Niger ian Weight Loss Cookbook
INGREDIENT
Ÿ ½ cup quaker oat
Ÿ Skimmed Milk or Almond Milk
Ÿ 1 medium banana (slice)
PREPARATION:
Ÿ Put 1 cup of milk into a small pot and pour in the oats. Cook
until it starts to boil, then pour into a bowl and add the sliced
banana to sweeten it. Serve warm.
OATMEAL BREAKFASTPrep Time: 10 Minutes Calories: 300 Calories Serves: 1
NOTE: You can also prepare this by putting oat and milk in
a microwave for 2-3 minutes
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The Niger ian Weight Loss Cookbook
INGREDIENT
Ÿ ½ cup Quaker oat
Ÿ Skimmed Milk or Almond Milk
Ÿ 1 boiled Egg
PREPARATION
Ÿ Put 1 cup of milk into a small pot and pour in the oats. Cook
until it starts to boil, then pour into a bowl.
Ÿ Serve with 1 boiled egg on the side to eat.
OAT MEAL WITH EGGPrep Time: 12 Minutes Calories: 377 Calories (APPROX) Serves: 1
NOTE: You can also prepare this by putting oat and milk in
a microwave for 2-3 minutes
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The Niger ian Weight Loss Cookbook
INGREDIENT
Ÿ 1 medium sized plantain (green or ripe)
Ÿ 2 eggs (cracked and whisked)
Ÿ 1 teaspoon olive oil
Ÿ 1 cup chopped pepper, tomatoes, onions
Ÿ Salt to taste
PREPARATION
Ÿ Slice your plantain into 4-5 cuts without peeling the plantain. Add the
plantain into a pot covered with water. Then boil for 15 minutes.
Ÿ While plantain is boiling, place a fry pan on medium heat and put
your olive oil in. Once it’s hot, add your pepper mix and allow to fry
for 2-3 minutes.
Ÿ Season your egg with salt and pepper and whisk it together, then
add the egg mixture into the frying pepper mix.
Ÿ Cook for 2-3 more minutes until the egg is done.
Ÿ Peel the plantain into a plate. Serve the egg with the cooked plantain.
PLANTAIN AND EGG BREAKFASTPrep Time: 20 Minutes Calories: 450 Calories (APPROX) Serves: 1
NOTE: You can also serve this egg sauce
with peeled banana as well in place of
cooked plantain.
w w w . n a i j a w e i g h t l o s s . c o m
The Niger ian Weight Loss Cookbook
INGREDIENT
Ÿ 2 eggs. Cracked, whisked
Ÿ 1/2 cup of chopped bell pepper and tomatoes
Ÿ 1 teaspoon olive oil
Ÿ ½ cup of ugu/kale/spinach (choose 1)
Ÿ Sat & seasoning to taste
PREPARATION
Ÿ Mix your Ugu with your chopped pepper and tomatoes and add a
little salt.
Ÿ Heat a fry pan on medium to low heat and put in your teaspoon of oil.
Ÿ Add your egg and allow it to spread at the bottom of the pan.
Ÿ Let it cook for 3 minutes, then put the ugu and tomatoes and pepper
mixture on top of the first half of the egg.
Ÿ Gently fold the the other other half over the pepper and ugu filling
and allow to cook for 3 more minutes.
Ÿ Serve Warm
VEGETABLE OMELLETE BREAKFAST
Prep Time: 15 Minutes Calories: 310 Calories (APPROX) Serves: 1
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The Niger ian Weight Loss Cookbook
INGREDIENT
Ÿ 2 large eggs (lightly beaten)
Ÿ 1/2 sized avocado pear (Mashed)
Ÿ 2 slices of brown bread
Ÿ 1 teaspoon of olive/coconut oil
Ÿ 2 pepper & Onion
Ÿ Seasoning & Salt
PREPARATION
Ÿ Put a teaspoon of olive/coconut oil in a fry pan and place over
medium heat. Chop your pepper/tomatoes and Onions and
put in the fry pan. Add the egg to the fry pan. Put a pinch of Salt
& Seasoning to taste and cook until it is set.
Ÿ Spread the avocado paste (from mashed) on the first piece of
brown bread. Then top it with the egg and put the second slice
on top of it.
Serve and Enjoy!
EGG & AVOCADO BREAKFASTPrep Time: 15 Minutes Calories: 329 Calories (APPROX) Serves: 1
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The Niger ian Weight Loss Cookbook
INGREDIENT
Ÿ 1/2 cup of Oatmeal
Ÿ 1 Egg
Ÿ ¼ teaspoon pinch of baking powder
Optional: 2 or 3 raisin to sweeten ( Dried Grapes)
PREPARATION
Ÿ Measure out 1/2 cup of oatmeal and put into a dry blender (Clean it if
wet)
Ÿ Blend the Oatmeal until its fine, then put it in a bowl. Break the egg
into the bowl. Add 1/4 cup of water and your resin if you choose to.
Then mix it together.
Ÿ Add your pinch of baking powder to make it fluffy. Out your non stick
fry pan on a cooker and once it is dry, reduce it to low heat. Make sure
it remains on low eat throughout.
Ÿ Pour the mixed content of the bowl into the fry pan. After two
minutes, the underside of the pancake would have thickened, just flip
it over and leave for another two minutes. After 2 minutes, this
pancake should be done. You can now serve and Enjoy!
OAT MEAL PANCAKEPrep Time: 20 Minutes Calories: 329 Calories (APPROX) Serves: 4
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The Niger ian Weight Loss Cookbook
INGREDIENT
Ÿ 1 cup brown beans – remove the husk
Ÿ 1 red bell pepper (tatashe)
Ÿ Medium onion
Ÿ 1 egg
Ÿ 2 tablespoon coconut or olive oil
Ÿ Salt to taste
Ÿ Thyme and ginger
Ÿ Aluminium pan or moi moi leaves
PREPARATION
Ÿ Soak the beans until soft (overnight).
Ÿ Drain the water, add the beans, red pepper and onion, 2 cups of water
and blend it into a smooth paste.
Ÿ Pour the mixture into a bowl, add your coconut oil. Break your egg and
add the egg into it. Add Maggi seasoning and salt to taste
Ÿ Whisk or stir with a spoon until it’s smooth and then make portion
with aluminium bowls or with the leaves.
Ÿ Then put in a pot and steam for 30 minutes.
MOI MOIPrep Time: 60 Minutes Calories: 196 Calories (APPROX) Serves: 2
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The Niger ian Weight Loss Cookbook
INGREDIENT
Ÿ Millet Pap Flour
Ÿ 2 cups of water
Ÿ 1 teaspoon honey (optional)
PREPARATION
Ÿ Whisk 20g of millet flour into a small bowl of water and stir until
smooth.
Ÿ Put water in a kettle to boil. Stir the mix of millet flour very well
(to avoid any settling to the bottom) and pour boiling water
slowly and stirring at the same time.
Ÿ Once the mixture thickens, stop putting water and stir
continuously.
Ÿ If too thick, add a little bit more boiling water. Pour in a clean
bowl and serve with a little bit of honey and Enjoy!
MILLET PAPPrep Time: 20 Minutes Calories: 158 Calories (APPROX) Serves: 1
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The Niger ian Weight Loss Cookbook
INGREDIENT
Ÿ 1 medium plantain
Ÿ 2 tablespoon of Vegetable Stew (check stew cookbook)
PREPARATION
Ÿ Without peeling your plantain, cut it into four smaller pieces
and rinse.
Ÿ Put into a pot and add 1-2 cups of water and allow to boil on
medium heat.
Ÿ Once cooked, served with Vegetable Stew (as shown in the
stew cookbook)
BOILED PLANTAIN WITH VEGETABLE STEW
Prep Time: 20 Minutes Calories: 294 Calories (APPROX) Serves: 2
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The Niger ian Weight Loss Cookbook
INGREDIENT
Ÿ 1 cup of beans (unpeeled – soaked overnight)
Ÿ 1 grated pepper (atarodo)
Ÿ 1 egg
Ÿ ½ medium onion
Ÿ 1 tablespoon of olive oil
PREPARATION
Ÿ Blend the beans into a thick paste with blender and ½ cup of water.
Ÿ Pour the beans into a bowl and add your pepper, onion and then
break the egg into it and stir until smooth.
Ÿ Put a fry pan on cooker on medium heat and add a little olive oil
into it.
Ÿ Pour about 1/3 of the bean mixture into the pan until it spreads
evenly.
Ÿ Then once there is bubbles, use a flat spoon to flip it over to the
other side until it’s sparingly golden.
Ÿ Then put on a plate.
Ÿ Repeat same process for the rest of the batter until it’s fully done.
Ÿ Serve and enjoy.
AKARA ( BEAN CAKE)Prep Time: 15 Minutes Calories: 400 Calories (APPROX) Serves: 2
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The Niger ian Weight Loss Cookbook
Some Other Meals That You can eat as breakfast includes…
Green Smoothie (check the smoothie Cookbook)
Water Melon Smoothie (check the smoothie Cookbook)
Tropical Smoothie (check the smoothie Cookbook)
Fruit Salad ( Check Salad Cookbook)
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The Niger ian Weight Loss Cookbook
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