Teenage is the age between 13-19. This is the growing age for children. Both girls and boys need healthy food during their teenage. Because healthy food is very necessary for good growth. A healthy breakfast is very important for people of every age. Studies show that a healthy breakfast has a lot of benefits. It is good for better memory and concentration, lower chance of getting diabetes, low level of bad cholesterol, control heart disease, and also control weight.
But taking extra food during teenage causes weight gain. Teenagers should take healthy breakfasts to avoid weight gain.
Here different healthy breakfast recipes are present that will help you to lose weight.
Sandwich for teenagers
Ingredients source
1 tbsp light mayonnaise
1 thick slice ripe tomato
1 tbsp chopped scallions
1 large Hard Boiled Egg, sliced
salt and fresh cracked pepper to taste
100 calorie sandwich roll, deli thin flats, Martin potato rolls, etc
Instructions
Step1: Place the egg on bread and assemble the sandwich with tomato and then scallion
Step2: Now top with pepper and salt. Spread mayonnaise on it.
The weight loss sandwich is ready to serve
Healthy potato breakfast recipe
Ingredients source
6 large eggs
9 cups baby kale
2 teaspoons olive oil
3 cloves garlic minced
1 medium onion chopped
1 red bell pepper chopped
1 cup mushrooms chopped
2 cups shredded Yukon gold potatoes
4 strips uncured antibiotic-free turkey bacon chopped
1 teaspoon Fines Herbes or other herb blends
1 cup non-fat cottage cheese pureed in a food processor
1 cup reduced-fat sharp cheddar cheese shredded
Instructions
Step1: Preheat oven to 375 degree
Step2: Heat oil in a pot and saute onion, mushrooms, bell pepper, garlic, fine herbs, and bacon
Step3: Wait until onion is translucent
Step4: In a large bowl whisk together cheddar cheese, cottage cheese, and eggs.
Step5: Stir in shredded potatoes and add the above-sauteed ingredients.
Step6: Bake it for 45 min.
Step7: Serve it with baby kale
Your healthy breakfast recipe for the teenager is ready to lose weight
Chickpea Hash with Broccoli and Spinach
Ingredients source
4 large eggs
1/4 cup olive oil
1/2 cup diced red onion
1 tablespoon curry powder
2 teaspoons ground ginger
3 cups frozen shredded hash brown potatoes
10 ounces frozen chopped spinach thawed and pressed dry
1 1/2 teaspoons minced garlic about 3 cloves
1/2 teaspoon kosher salt
1/4 teaspoon cayenne pepper
2 cups finely chopped broccoli
1 can chickpeas (15 ounces) rinsed and drained
Whole wheat pita bread optional, for serving
Nonfat plain Greek yogurt is optional, for serving
Instructions
Step1: Mix the onion, spinach, ginger, potatoes, curry powder, and cayenne in a large pot.
Step2: Heat the oil on a medium flame.
Step3: Now add potato mixture into a layer and cook it without stirring for 3-5 mins. or until golden brown clour appear
Step4: Fold in the chickpeas and broccoli.
Step5: Breaking up the chunks of potato and press another layer
Step6: Make holes in the mixture. Break a single egg at one time and fill each hole. Cover it
Step7: Cook it for 4-5 mins.
Yummy weight loss recipe is ready to serve
Sweet Potato and Black Bean Breakfast for teenagers
Ingredients source
1 avocado, diced
6 large eggs
1/2 teaspoon cumin
6 8-inch whole-wheat tortillas
3 medium sweet potatoes
1/4 teaspoon chili powder
few dashes of red pepper flakes, if desired
1/2 cup shredded Mexican or Colby jack cheese
1/3 cup red enchilada sauce
1 (15 ounces) can of black beans, rinsed and drained
Instructions
Step1: Roast the potatoes for 45 minutes at 375 degrees. Peel them and mash in a large bowl
Step 2: In another bowl, add cumin, chili powder, black beans, and red pepper flakes, if desired.
Step3: In separate bowl beat eggs. Cook these eggs in a skillet for a few minutes to make them fluffy.
Step4: Warm the tortillas. Now spread potatoes on it then all the remaining ingredients. Now add sauce
Step5: Season with pepper and salt
Step6: Warm in oven
A healthy breakfast is ready for teenagers
Fruit Pizza for weight loss
Ingredients source
1 whole egg
¼ tsp. sea salt
1 ¼ cup almond flour
2 Tbsp.coconut flour
2 Tbsp. pure maple syrup
½ tsp. pure vanilla extract
½ cup pecans, finely chopped
1 Tbsp. unsalted butter, melted
Topping
1 Tbsp. pure maple syrup
1/2 tsp. pure vanilla extract
1 cup mixed berries
1/2 cup plain full-fat Greek yogurt
Instructions
Step1: Heat the oven to 350 degrees and place the parchment paper on the baking sheet.
Step2: Take a large bowl and all the above ingredients except topping.
Step3: Transfer the above mixture onto the baking sheet and press it with your hand. Place another parchment paper
Step4: Bake it for 16 mins. or until edges turn golden brown.
Step5: Mix all the topping ingredients except berries.
Step6: Spread it on cooled crust and top it with berries
Step7: Cut it and enjoy. It is good for teenage children
Spinach Parmesan Baked Eggs Recipe
Ingredients source
4 eggs
2 teaspoons olive oil
2 garlic cloves minced
4 cups baby spinach
1 tomato small, diced small
1/2 cup parmesan cheese fat-free, grated
Instructions
Step1: Preheat the oven to 350 degrees
Step2: Heat the oil in a pot
Step3: Saute garlic, tomatoes, and spinach.
Step4: Now remove the excess amount of liquid and add cheese. Make an even layer in a dish
Step5: Make four small holes and put cracked eggs into the holes
Step6: Bake for 15-20 mins.
Step7: Garnish it with tomato and serve
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