7 Wholesome Breakfasts With Nutrition Facts


There’s a saying: “Eat breakfast like a king, lunch like a nobleman, and dinner like a peasant.” And the other variant of this saying, “Eat breakfast yourself. Share lunch with a friend. Give your dinner to your enemy.” The meaning here is that breakfast is the most important meal of the day and more calories should be consumed earlier in the day, providing you with essential vitamins and minerals, stimulating the brain for studying and every nutritionist will prove this to you.  

Fitscientist follows this fact and is happy to present to you seven variants of tasty wholesome breakfasts.

The author of these recipes and photos is pretty Yulia, known in LJ as the_paper_plane. 

Omelet in the oven



  • 14 oz fat free quark
  • 1 egg
  • 1 oz cheese
  • 1.7 oz broccoli
  • 2.3 oz cooked chicken breast
  • 3.5 oz bunch onion
  • Salt
  • Pepper

Pour some milk into a high heat pan to cover the bottom. Lay out there a cut chicken breast, broccoli, bunch onion, cover with slices of cheese, break an egg over the cheese and pour the rest of the milk on the whites. Add salt and pepper and put the pan into the preheated oven (355 F). Cooking time depends on your preferences of the eggs’ readiness. If you want well roasted eggs, wait 20 minutes, but if you want a bit liquid consistency, then only for about 15 minutes.

One such kind of omelet contains:  288 Kcal | 1.1 oz Protein | 0.5 oz Fat | 0.3 oz Carbs

Coconut quark pancakes


  • 7 oz fat free quark
  • 1 egg
  • 1 tbsp rise flour
  • 1 tsp coconut flakes
  • sweetener
  • Baking powder

Mix the quark, egg, flour, sweetener, baking powder and a half of the coconut flakes well. Shape the pancakes and lay them on the pan that you’ve covered with a cooking sheet. Sprinkle above with the rest of coconut flakes. Cook in the preheated oven (355 F) until readiness for 20 or 25 minutes.

One portion contains: 386 Kcal | 1.5 oz Protein | 0.4 oz Fat | 1 oz Carbs

Oatmeal porridge with honey & apple


  • 1.7 oz oat-flakes
  • 1/2 glass fat free milk
  • 1 apple
  • Salt
  • 3 tsp honey

Finely cut the apple and put it into a full power microwave oven for 4 minutes. Pour the oat flakes with boiling water and add some salt, cook until water boils away, then add some milk and stir; bring to boiling. Cover the pot with the lid and give the porridge to rest. In 5-7 minutes add an apple and honey to the porridge and stir. By the way, I buy large oat flakes, not instant. In my opinion, they are more wholesome and tastier. You can add coconut flakes into the porridge as well as poppy, cinnamon, vanillin, and substitute the apple with blended strawberry or any other berries. Or you can use here also fine cut dry fruits. As you can see, there are many ways to vary tastes of your porridge.

One portion of the porridge contains: 307 Kcal | 0.3 oz Protein | 0.13 oz Fat | 2 oz Carbs

Omelet roll with tuna & vegetables



  • 2 eggs
  • 2.1 oz tuna packed in water
  • 1 tomato
  • bunch onion
  • 1/2 tsp veg oil
  • Salt
  • 1 oz cheese

First of all let’s cook the omelet:  Beat 2 eggs with salt and fry on an oiled pan. Put the cut tomato, bunch onion and canned tuna on the omelet. Roll it up and top with a thin lump of cheese, put the roll into a full power microwave oven for a minute.
You can put inside the roll anything you like: any vegetables, cooked chicken breast or other meat; it can be fish as well as curd cheese with greens. Well, it’s up to your imagination how many variants of filling there may be.

One portion contains: 340 Kcal | 1.1 oz Protein | 0.8 oz Fat | 0.06 oz Carbs

Soft curd pudding


Pudding content depends on the products existing in your fridge. It maybe quark 0-5% fat, sour cream, kefir, yogurt, fruits or dried fruits and so on. Below there is a 3.5 oz pudding, cooked with a standard multi cooker. Such pudding is so much for several breakfasts or suppers.


  • 14 oz fat free curd
  • 8.8 oz 5% curd
  • 5 oz 15 % sour cream
  • 2 eggs
  • 2 tbsp cornstarch
  • 7.1 oz pitted apricots
  • Vanilla


  • 2.1 oz black-currant
  • 3 tsp honey

Pass the curd through a sieve, add the sour cream and vanilla and blend everything with an immersion blender, so to get a smooth tender pudding.

Add the cornstarch and eggs to the curd mixture and stir everything well. Add the apricots and stir once again. Pour the dough in to the multi cooker’s bowl and cook in the baking mode for 1 hour 20 minutes. When the time is turned off, open the top of the multi cooker and let your pudding cool a bit, then put the pudding out on a plate and place into the fridge for a night.

If you choose to top the pudding, than you can do it without sweeteners. In this case we took 2.1 oz of frozen black-currant whisked with 1 tablespoon honey.

One portion (7.1 oz) contains: 313 Kcal | 1 oz Protein | 0.3 oz Fat | 1.2 oz Carbs

Corn & poppy pancakes with honey



  • 2 tbsp cornstarch
  • 8.8 oz 1% kefir
  • 1 egg
  • 1/2 tsp poppy seeds
  • 1/2 tsp veg oil
  • Baking powder
  • Vanillin
  • 3 tsp honey

Mix up all the ingredients except oil and honey. Bake on the middle fire, in the oiled pan. The pancakes turn out dryish, but along with honey and coffee they are divine.

One portion contains: 355 Kcal | 0.4 oz Protein | 0.4 oz Fat | 1.8 oz Carbs

Filling omelet



  • 2 eggs
  • 3.5 oz fat free quark
  • 1.7 oz green peas (may be frozen)
  • 1.7 oz savory corn (may be frozen)
  • 1/2 tsp veg oil
  • Salt

Blend the eggs and quark with salt. Oil the pan and fry peas and corn there. Pour the egg and quark mixture into the pan and cook on mild heat. The quark gives the omelet a nice cheese smack and consistency.

One portion contains: 341.5 Kcal | 1.2 oz Protein | 0.5 oz Fat | 0.7 oz Carbs


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