The number of calories you get in the form of breakfast should be somewhere around 20% of your total daily intake. This, of course, varies with the individual but if we look at some kind of average a breakfast around 500 calories is a good way to start the day.

Regarding the different sources of energy, you should choose slow carbohydrates containing lots of fibers, keep the protein intake high, and try to avoid larger amounts of saturated fat. Saturated fat itself is not harmful to our health but stay away from excessive consumption. A good method of measuring is that the harder the source of fat is in the fridge, the more saturated fat it contains.

Eggs are undoubtedly a good and healthy, not to say mandatory food, on the breakfast table. Studies have shown that people who regularly eat eggs for breakfast not only feel more satisfied for a longer period of time but they also find it easier to make wiser choices throughout the rest of the day. This is mainly because of the fact that they are not controlled by their blood sugar or sudden temptations and impulses. By eating eggs, you get both healthy vitamins and the antioxidants that have proven to protect our eyes.

Egg sandwich
2 slices of rye bread
1-2 cooked and sliced ​​eggs
1 tbsp mayonnaise

Breakfast omelet
2 eggs
1-2 tbsp milk (for the eggs)
2-3 slices of ham
1 tbsp parmesan

Cottage cheese is packed with protein and can be bought with varying fat contents. However, you should avoid buying the pre-mixed ones with berries and nuts since they contain a large amount of added sugar. Thanks to its high protein content it controls our hunger hormone (ghrelin) which makes it easier for us to maintain the feeling of saturation. Cottage cheese is in some senses equivalent to eggs. The full fat variant also contains conjugated linoleic acid (CLA) which promotes weight loss.

Cottage cheese with sliced ​​apple
200 g cottage cheese
1 ​​apple, sliced
1 tbsp honey
a pinch of cinnamon

Oatmeal is a classic in the world of fitness and not in any way without reason. It is easy to prepare, cheap, and a good source of both carbohydrates and protein. Oats are also one of our main sources of beta-glucan, which has been shown to have a positive impact on both our cholesterol and blood sugar. In the long run, it also means that you will have an easier time to keep your ideal weight if you include oats in your diet as it supports saturation.

Proats
40 g oatmeal
1 scoop One Whey
2 dl water
a pinch of salt

Cottage cheese porridge
100 g low fat cottage cheese
40 g rolled oats
2 dl water
a pinch of salt

Berries and seeds are useful components to porridge, yogurt, and baking. They contribute with antioxidants and usually contains less sugar than fruit. For example, a cup of blueberries is a healthier alternative than an apple or a pear due to a lower sugar content and higher antioxidant content. Antioxidants protect our body's cells against so-called free radicals which can cause different kind diseases. Another excellent source for this is chia seeds. Thanks to their ability to expand and swell when they come in contact with liquid, they also fill up more space in the stomach, which makes us feel fuller. Make a chia pudding and leave it in the fridge overnight. Take it out when it is time for breakfast.

Chia pudding topped with berries
3 tbsp chia seeds
2 dl unsweetened almond milk
a pinch of vanilla powder
1/2 dl berries, e.g. raspberries or blueberries

Yogurt with berries and seeds
150 g  unsweetened yogurt
1/2 dl berries, e.g. raspberries or blueberries
25 g of seeds, e.g. psyllium seeds, linseed, pumpkin seeds, chia seeds

Smoothies are a great option for those who want to get a lot of nutrition in the easiest way possible. There are several variants of them, from so-called "green smoothies" to sweeter milk-based variants. Do yourself a favor and prepare beforehand by chopping and peeling what you will need in the morning so that you quickly and easily can mix a health drink before going to work or school. You can also pre-pack your chopped fruits and vegetables so that you have an already prepared bag for each morning.

Green health bomb
50 g spinach
1/2 avocado
1/2 lemon
1/2 banana
1/2 apple
2 tbsp orange juice
1 scoop One Whey Isolate Unflavored

Blueberry dreams
1/2 banana
1 dl frozen blueberries
1 dl almond milk
1 tbsp rolled oats
1 egg
1 tsp Fitnessguru Organic Coconut Oil
1 scoop One Whey
a pinch of cinnamon

Craving something special for the weekend? If yes the protein pancake is the obvious choice. With low-fat content, high-quality protein and zero grams of gluten, you will have a luxurius and delicious Saturday breakfast with One Pancake.

Protein Pancakes
1 scoop One Pancake
1 dl milk
Fitnessguru Organic Coconut Oil for frying
Toppings: Frozen berries, sliced ​​banana, Fitnessguru Organic Peanut or Almond Butter