{"id":2223,"date":"2023-04-20T06:00:11","date_gmt":"2023-04-20T04:00:11","guid":{"rendered":"https:\/\/madebymary.se\/?p=2223"},"modified":"2024-08-25T17:39:50","modified_gmt":"2024-08-25T15:39:50","slug":"mina-basta-frukostrecept-for-viktminskning","status":"publish","type":"post","link":"https:\/\/madebymary.se\/en\/mina-basta-frukostrecept-for-viktminskning\/","title":{"rendered":"Mina b\u00e4sta frukostrecept f\u00f6r viktminskning"},"content":{"rendered":"<p>Frukosten \u00e4r den f\u00f6rsta m\u00e5ltiden p\u00e5 dagen och en viktig start f\u00f6r att s\u00e4tta tonen f\u00f6r resten av dagen, s\u00e4rskilt n\u00e4r man str\u00e4var efter viktminskning. Att v\u00e4lja r\u00e4tt frukost kan hj\u00e4lpa till att h\u00e5lla hungern i schack, ge n\u00f6dv\u00e4ndig energi och fr\u00e4mja en h\u00e4lsosam \u00e4mnesoms\u00e4ttning. H\u00e4r delar jag med mig av mina b\u00e4sta frukostrecept som har hj\u00e4lpt mig p\u00e5 min viktminskningsresa.<\/p>\n<h2>Havregrynsgr\u00f6t med b\u00e4r och n\u00f6tter<\/h2>\n<p>Havregrynsgr\u00f6t \u00e4r en m\u00e4ttande och n\u00e4ringsrik frukost som h\u00e5ller mig energifylld och n\u00f6jd fram till lunch.<\/p>\n<ol>\n<li><strong>Ingredienser<\/strong>:<\/li>\n<\/ol>\n<ol>\n<li style=\"list-style-type: none;\">\n<ul>\n<li>1 dl havregryn<\/li>\n<li>2 dl vatten eller mandelmj\u00f6lk<\/li>\n<li>En nypa <a href=\"https:\/\/madebymary.se\/en\/salt-ar-livsviktigt-for-kroppen\/\">salt<\/a><\/li>\n<li>1\/2 dl f\u00e4rska eller frysta b\u00e4r (bl\u00e5b\u00e4r, hallon, jordgubbar)<\/li>\n<li>1 msk hackade n\u00f6tter (mandlar, valn\u00f6tter eller hasseln\u00f6tter)<\/li>\n<li>En skv\u00e4tt honung eller l\u00f6nnsirap (valfritt)<\/li>\n<\/ul>\n<\/li>\n<\/ol>\n<ol start=\"2\">\n<li><strong>Tillagning<\/strong>:<\/li>\n<\/ol>\n<ol>\n<li style=\"list-style-type: none;\">\n<ul>\n<li>Koka upp havregryn och vatten\/mandelmj\u00f6lk med en nypa salt.<\/li>\n<li>L\u00e5t gr\u00f6ten sjuda p\u00e5 medelv\u00e4rme tills den tjocknar (cirka 5 minuter).<\/li>\n<li>Toppa gr\u00f6ten med b\u00e4r, hackade n\u00f6tter och en skv\u00e4tt honung eller l\u00f6nnsirap om du vill ha extra s\u00f6tma.<\/li>\n<\/ul>\n<\/li>\n<\/ol>\n<p>Denna gr\u00f6t \u00e4r rik p\u00e5 fibrer och antioxidanter, vilket hj\u00e4lper till att h\u00e5lla blodsockerniv\u00e5erna stabila och ger l\u00e5ngvarig m\u00e4ttnad.<\/p>\n<h2>Proteinrik smoothie med spenat och banan<\/h2>\n<p>En smoothie \u00e4r ett snabbt och enkelt alternativ som ger en bra start p\u00e5 dagen med mycket n\u00e4ring och <a href=\"https:\/\/madebymary.se\/en\/vad-ar-protein\/\">protein<\/a>.<\/p>\n<ol>\n<li><strong>Ingredienser<\/strong>:<\/li>\n<\/ol>\n<ol>\n<li style=\"list-style-type: none;\">\n<ul>\n<li>1 banan<\/li>\n<li>1 dl f\u00e4rsk spenat<\/li>\n<li>1 dl grekisk yoghurt<\/li>\n<li>1 dl mandelmj\u00f6lk eller annan v\u00e4xtbaserad mj\u00f6lk<\/li>\n<li>1 msk chiafr\u00f6n<\/li>\n<li>1 skopa <a href=\"https:\/\/madebymary.se\/en\/vassle-eller-kasein-vilket-proteinpulver-passar-bast\/\">proteinpulver<\/a> (valfritt)<\/li>\n<li>1 tsk honung (valfritt)<\/li>\n<\/ul>\n<\/li>\n<\/ol>\n<ol start=\"2\">\n<li><strong>Tillagning<\/strong>:<\/li>\n<\/ol>\n<ol>\n<li style=\"list-style-type: none;\">\n<ul>\n<li>Mixa alla ingredienser i en blender tills smoothien \u00e4r sl\u00e4t och kr\u00e4mig.<\/li>\n<li>H\u00e4ll upp i ett glas och njut direkt.<\/li>\n<\/ul>\n<\/li>\n<\/ol>\n<p>Denna smoothie \u00e4r fylld med protein, fibrer och h\u00e4lsosamma fetter som h\u00e5ller dig m\u00e4tt och n\u00f6jd.<\/p>\n<h2>Avokado och \u00e4gg p\u00e5 fullkornsbr\u00f6d<\/h2>\n<p>Avokado och <a href=\"https:\/\/madebymary.se\/en\/hur-manga-kalorier-i-ett-agg\/\">\u00e4gg<\/a> p\u00e5 fullkornsbr\u00f6d \u00e4r en klassisk frukost som \u00e4r b\u00e5de m\u00e4ttande och n\u00e4ringsrik.<\/p>\n<ol>\n<li><strong>Ingredienser<\/strong>:<\/li>\n<\/ol>\n<ol>\n<li style=\"list-style-type: none;\">\n<ul>\n<li>1 skiva fullkornsbr\u00f6d<\/li>\n<li>1\/2 avokado<\/li>\n<li>1 \u00e4gg (kokt, pocherat eller stekt)<\/li>\n<li>En nypa salt och peppar<\/li>\n<li>En skv\u00e4tt citronsaft<\/li>\n<li>Chiliflakes (valfritt)<\/li>\n<\/ul>\n<\/li>\n<\/ol>\n<ol start=\"2\">\n<li><strong>Tillagning<\/strong>:<\/li>\n<\/ol>\n<ol>\n<li style=\"list-style-type: none;\">\n<ul>\n<li>Rosta br\u00f6dskivan.<\/li>\n<li>Mosa avokadon och bred den p\u00e5 br\u00f6det. Tills\u00e4tt en skv\u00e4tt citronsaft och krydda med salt och peppar.<\/li>\n<li>L\u00e4gg det kokta, pocherade eller stekta \u00e4gget ovanp\u00e5 avokadon.<\/li>\n<li>Str\u00f6 \u00f6ver chiliflakes om du vill ha lite extra hetta.<\/li>\n<\/ul>\n<\/li>\n<\/ol>\n<p>Denna frukost \u00e4r rik p\u00e5 protein och h\u00e4lsosamma fetter som hj\u00e4lper till att h\u00e5lla dig m\u00e4tt och n\u00f6jd l\u00e4ngre.<\/p>\n<h2>Chiapudding med kokos och mango<\/h2>\n<p>Chiapudding \u00e4r ett perfekt f\u00f6rberett alternativ som \u00e4r b\u00e5de m\u00e4ttande och n\u00e4ringsrikt.<\/p>\n<ol>\n<li><strong>Ingredienser<\/strong>:<\/li>\n<\/ol>\n<ol>\n<li style=\"list-style-type: none;\">\n<ul>\n<li>3 msk chiafr\u00f6n<\/li>\n<li>2 dl kokosmj\u00f6lk (eller annan v\u00e4xtbaserad mj\u00f6lk)<\/li>\n<li>1 tsk vaniljextrakt<\/li>\n<li>1 dl t\u00e4rnad f\u00e4rsk mango<\/li>\n<li>En skv\u00e4tt honung (valfritt)<\/li>\n<\/ul>\n<\/li>\n<\/ol>\n<ol start=\"2\">\n<li><strong>Tillagning<\/strong>:<\/li>\n<\/ol>\n<ol>\n<li style=\"list-style-type: none;\">\n<ul>\n<li>Blanda chiafr\u00f6n, kokosmj\u00f6lk och vaniljextrakt i en sk\u00e5l. R\u00f6r om v\u00e4l.<\/li>\n<li>L\u00e5t st\u00e5 i kylsk\u00e5pet \u00f6ver natten eller minst 4 timmar tills det tjocknar.<\/li>\n<li>Toppa chiapuddingen med t\u00e4rnad mango och en skv\u00e4tt honung innan servering.<\/li>\n<\/ul>\n<\/li>\n<\/ol>\n<p>Chiafr\u00f6n \u00e4r en utm\u00e4rkt k\u00e4lla till fibrer, <a href=\"https:\/\/madebymary.se\/en\/hur-mycket-omega-3-per-dag\/\">omega-3<\/a> fettsyror och protein, vilket g\u00f6r denna pudding b\u00e5de h\u00e4lsosam och m\u00e4ttande.<\/p>\n<h2>\u00c4ggmuffins med gr\u00f6nsaker<\/h2>\n<p>\u00c4ggmuffins \u00e4r ett praktiskt och proteinrikt alternativ som kan f\u00f6rberedas i f\u00f6rv\u00e4g och \u00e4tas p\u00e5 spr\u00e5ng.<\/p>\n<ol>\n<li><strong>Ingredienser<\/strong>:<\/li>\n<\/ol>\n<ol>\n<li style=\"list-style-type: none;\">\n<ul>\n<li>6 \u00e4gg<\/li>\n<li>1 dl hackad spenat<\/li>\n<li>1 dl t\u00e4rnad paprika<\/li>\n<li>1\/2 dl hackad l\u00f6k<\/li>\n<li>1\/2 dl riven ost (valfritt)<\/li>\n<li>Salt och peppar<\/li>\n<\/ul>\n<\/li>\n<\/ol>\n<ol start=\"2\">\n<li><strong>Tillagning<\/strong>:<\/li>\n<\/ol>\n<ol>\n<li style=\"list-style-type: none;\">\n<ul>\n<li>F\u00f6rv\u00e4rm ugnen till 175 grader Celsius.<\/li>\n<li>Vispa \u00e4ggen i en sk\u00e5l och tills\u00e4tt hackad spenat, paprika, l\u00f6k och riven ost. Krydda med salt och peppar.<\/li>\n<li>F\u00f6rdela \u00e4ggblandningen i en smord muffinsform.<\/li>\n<li>Baka i ugnen i 15-20 minuter tills \u00e4ggmuffinsen \u00e4r fasta och gyllenbruna.<\/li>\n<\/ul>\n<\/li>\n<\/ol>\n<p>\u00c4ggmuffins \u00e4r fulla av protein och gr\u00f6nsaker, vilket g\u00f6r dem till en n\u00e4ringsrik och m\u00e4ttande frukost som \u00e4r l\u00e4tt att ta med sig.<\/p>\n<h2>Avslutande tankar<\/h2>\n<p>Att v\u00e4lja h\u00e4lsosamma och m\u00e4ttande frukostar \u00e4r avg\u00f6rande f\u00f6r att st\u00f6dja viktminskning och h\u00e5lla energiniv\u00e5erna stabila under dagen. Dessa fem frukostrecept \u00e4r inte bara n\u00e4ringsrika utan ocks\u00e5 l\u00e4tta att f\u00f6rbereda och njuta av. Genom att inkludera en variation av ingredienser som \u00e4r rika p\u00e5 protein, fibrer och h\u00e4lsosamma fetter kan du s\u00e4kerst\u00e4lla en balanserad och tillfredsst\u00e4llande start p\u00e5 dagen. Jag hoppas att dessa recept kan inspirera dig till att prova nya och h\u00e4lsosamma frukostvanor p\u00e5 din egen viktminskningsresa.<\/p>","protected":false},"excerpt":{"rendered":"<p>Frukosten \u00e4r den f\u00f6rsta m\u00e5ltiden p\u00e5 dagen och en viktig start f\u00f6r att s\u00e4tta tonen f\u00f6r resten av dagen, s\u00e4rskilt n\u00e4r man str\u00e4var efter viktminskning. Att v\u00e4lja r\u00e4tt frukost kan hj\u00e4lpa till att h\u00e5lla hungern i schack, ge n\u00f6dv\u00e4ndig energi<\/p>","protected":false},"author":1,"featured_media":3504,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_yoast_wpseo_focuskw":"","_yoast_wpseo_title":"","_yoast_wpseo_metadesc":"","_yoast_wpseo_meta-robots-noindex":"","_yoast_wpseo_meta-robots-nofollow":"","_yoast_wpseo_canonical":"","_yoast_wpseo_opengraph-title":"","_yoast_wpseo_opengraph-description":"","_yoast_wpseo_twitter-title":"","_yoast_wpseo_twitter-description":"","footnotes":""},"categories":[16,56],"tags":[],"class_list":["post-2223","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-frukost","category-viktminskning","","tg-column-two"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Mina b\u00e4sta frukostrecept f\u00f6r viktminskning - Made by Mary<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/madebymary.se\/en\/mina-basta-frukostrecept-for-viktminskning\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Mina b\u00e4sta frukostrecept f\u00f6r viktminskning - Made by Mary\" \/>\n<meta property=\"og:description\" content=\"Frukosten \u00e4r den f\u00f6rsta m\u00e5ltiden p\u00e5 dagen och en viktig start f\u00f6r att s\u00e4tta tonen f\u00f6r resten av dagen, s\u00e4rskilt n\u00e4r man str\u00e4var efter viktminskning. Att v\u00e4lja r\u00e4tt frukost kan hj\u00e4lpa till att h\u00e5lla hungern i schack, ge n\u00f6dv\u00e4ndig energi\" \/>\n<meta property=\"og:url\" content=\"https:\/\/madebymary.se\/en\/mina-basta-frukostrecept-for-viktminskning\/\" \/>\n<meta property=\"og:site_name\" content=\"Made by Mary\" \/>\n<meta property=\"article:published_time\" content=\"2023-04-20T04:00:11+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-08-25T15:39:50+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/madebymary.se\/wp-content\/uploads\/2023\/04\/toast.webp\" \/>\n\t<meta property=\"og:image:width\" content=\"750\" \/>\n\t<meta property=\"og:image:height\" content=\"350\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/webp\" \/>\n<meta name=\"author\" content=\"Mary\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Mary\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"4 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/madebymary.se\\\/mina-basta-frukostrecept-for-viktminskning\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/madebymary.se\\\/mina-basta-frukostrecept-for-viktminskning\\\/\"},\"author\":{\"name\":\"Mary\",\"@id\":\"https:\\\/\\\/madebymary.se\\\/#\\\/schema\\\/person\\\/37ec1129e976412809356a2dc5efbad7\"},\"headline\":\"Mina b\u00e4sta frukostrecept f\u00f6r viktminskning\",\"datePublished\":\"2023-04-20T04:00:11+00:00\",\"dateModified\":\"2024-08-25T15:39:50+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/madebymary.se\\\/mina-basta-frukostrecept-for-viktminskning\\\/\"},\"wordCount\":779,\"publisher\":{\"@id\":\"https:\\\/\\\/madebymary.se\\\/#\\\/schema\\\/person\\\/37ec1129e976412809356a2dc5efbad7\"},\"image\":{\"@id\":\"https:\\\/\\\/madebymary.se\\\/mina-basta-frukostrecept-for-viktminskning\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/madebymary.se\\\/wp-content\\\/uploads\\\/2023\\\/04\\\/toast.webp\",\"articleSection\":[\"Frukost\",\"Viktminskning\"],\"inLanguage\":\"en-US\"},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/madebymary.se\\\/mina-basta-frukostrecept-for-viktminskning\\\/\",\"url\":\"https:\\\/\\\/madebymary.se\\\/mina-basta-frukostrecept-for-viktminskning\\\/\",\"name\":\"Mina b\u00e4sta frukostrecept f\u00f6r viktminskning - 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